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Are you deficient in zinc signs symptoms paleo diet-min

12 Signs You May Be Deficient in Zinc

Zinc is a crucial mineral that is found in every cell in the body. It's involved with growth, cell division, the immune system, bones and teeth, skin, the brain, the nervous system not to mention hormones – and yet over a third of people appear to be deficient in the Western world!

12 signs you may be deficient in zinc

White spots or lines on your fingernails
Pale skin
Stretch marks
Acne
Dry hair
Loss of appetite
Poor immune system
Diarrhoea
Low sex drive
Weight loss
Loss of taste and sense of smell
Insomnia

So if you’re suffering from sleep issues, frequent infections, eczema, psoriasis, frequent diarrhoea, hair loss, low sex drive or infertility – perhaps it’s worth checking your zinc levels? Those deficient in zinc may also find their sense of taste and smell affected, which isn't great when you want to explore lots of new foods on your Paleo diet!

How to get more zinc in your diet

There are lots of great natural, Paleo food sources of zinc. Oysters are one of the best sources, but red meat and seafood (especially crab) will also keep your zinc levels topped up. Of course, supplementing is always an option, but always try to get sufficient levels from natural food sources first. Also, don’t forget about vitamin D, as being deficient in vitamin D makes zinc less effective. It’s all about balance, as so many vitamins and minerals work together.

Several things can inhibit your bodies ability to absorb zinc, particularly phytates found in grains and legumes – yet another reason to stick to a Paleo diet and avoid processed neolithic foods!

Have you had your zinc levels checked? How did they fair? Do you eat lots of natural food sources of zinc, or do you supplement?

Why Zinc Deficiency Matters – Especially on a Paleo Diet

Zinc plays a role in hundreds of processes within the body, from cell repair and enzyme function to immunity, fertility and skin health. It's no wonder that even mild deficiencies can trigger noticeable symptoms like fatigue, hair loss, poor wound healing, and lowered libido.

For those following a Paleo lifestyle, zinc needs can generally be met through nutrient-dense whole foods – especially grass-fed red meat, organ meats, and shellfish like oysters and crab. These animal-based sources of zinc are also more bioavailable than plant-based alternatives, meaning your body can absorb them more efficiently.

If you're still showing signs of zinc deficiency despite eating well, it’s worth exploring whether other dietary or lifestyle factors might be at play. For example, excessive alcohol intake, chronic stress, gut issues, or a history of restrictive dieting can all impact zinc absorption.

It’s also important to remember that zinc doesn't work alone. It relies on key nutrients like vitamin D, magnesium, and B6 to do its job well. So focusing on a balanced, nutrient-rich diet is your best bet for preventing deficiency long-term.

Finally, if you're considering supplements, look for forms like zinc picolinate or zinc gluconate, and be mindful of not exceeding the recommended dose – more isn’t always better.

The Link Between Zinc and Hormonal Balance

One of the most underappreciated roles of zinc is its involvement in hormonal health. For both men and women, zinc plays a significant role in regulating key hormones, including testosterone, oestrogen and progesterone. For men in particular, low zinc levels are linked with reduced testosterone production, which can lead to fatigue, reduced muscle mass, and lower libido.

For women, zinc is equally important. It supports ovulation, reproductive health, and healthy skin — all crucial aspects of wellbeing that can be disrupted by deficiency. Zinc is also known to support thyroid function by aiding the conversion of thyroid hormones T4 to the active T3. This makes zinc a key player in energy, metabolism and even mood.

If you’ve been struggling with symptoms such as irregular cycles, PMS, or low energy, zinc may be a helpful nutrient to focus on — especially when consumed in combination with selenium and iodine, which are also vital for hormone regulation.

Zinc and the Immune System

Zinc's role in immune function is well established. It assists in the development and activation of T-lymphocytes, which are essential for mounting a healthy immune response. Zinc also helps the body fight infection more efficiently and recover from illness faster.

In fact, studies have shown that zinc lozenges may shorten the duration of the common cold if taken at the onset of symptoms. It's thought to work by preventing viruses from multiplying and binding in the nasal passages and throat.

If you find yourself constantly catching colds or experiencing slow healing after minor injuries, zinc could be part of the puzzle. Supporting your immune system through zinc-rich foods is a simple and natural way to bolster your body's defences.

Absorption Matters: How to Maximise Zinc Uptake

Getting zinc into your diet is only part of the equation — ensuring you absorb it properly is equally important. As mentioned earlier, phytates found in grains and legumes can inhibit zinc absorption. That’s one of the reasons why a Paleo approach, which naturally excludes these foods, is so effective at helping the body access vital minerals.

To further improve zinc uptake:

Pair zinc-rich foods with protein, especially animal protein, as this improves absorption.
Avoid consuming zinc with high amounts of calcium or iron at the same meal, as these minerals can compete for absorption.
If supplementing, take zinc on an empty stomach or with a light meal that’s low in competing minerals.

Also, look after your gut. Conditions like leaky gut, IBS, or low stomach acid can hinder nutrient absorption. Including gut-healing foods like bone broth, fermented vegetables, and collagen can support digestive health and improve your ability to absorb zinc and other minerals.

Top Paleo-Friendly Sources of Zinc

While oysters are the gold standard, there are many other Paleo-approved foods that contain generous amounts of zinc. Here's a handy list to keep in mind:

Oysters: The highest natural source of zinc by far.
Beef (grass-fed): Especially from cuts like chuck roast and shank.
Lamb: Another great red meat source rich in bioavailable zinc.
Chicken (especially dark meat): Contains a decent amount of zinc in an easily digestible form.
Pumpkin seeds: While plant-based, they still contain some zinc, particularly when soaked or sprouted to reduce phytates.
Cashews: Another moderate plant-based source, ideally consumed raw or sprouted.
Crab, lobster and other shellfish: Excellent sources that are also rich in other key nutrients like selenium.
Egg yolks: Provide small amounts of zinc along with healthy fats and fat-soluble vitamins.

For those following a strict Paleo template, focusing on quality meat and seafood should make it easy to meet your zinc requirements without needing to rely on supplementation.

How Much Zinc Do You Really Need?

Zinc requirements can vary depending on age, gender, and individual health factors. In Australia, the NRV (Nutrient Reference Value) recommends around:

14 mg per day for adult men
8 mg per day for adult women
Up to 11 mg per day for pregnant women

However, these figures represent baseline requirements. If you’re under significant stress, healing from illness, eating a limited diet, or consuming alcohol regularly, your needs may be higher.

Zinc is also lost through sweat, so those who exercise intensely or live in hot climates may benefit from a slightly higher intake.

When to Consider Testing

If you're concerned about potential deficiency, the most accurate way to test zinc status is through a plasma or serum zinc test ordered by your GP or naturopath. Be aware that results can be affected by inflammation, infection, or even the time of day, so context is important.

Hair mineral analysis is another tool some practitioners use, but it is less reliable and should be interpreted with caution. As always, symptoms and dietary habits should guide any decision to test or supplement.

Final Word on Zinc and Paleo Living

Zinc is a powerful micronutrient that plays an essential role in everything from immune function to skin clarity, hormonal balance and wound healing. It’s easy to overlook, yet a deficiency can subtly impact many aspects of health.

A well-planned Paleo diet — rich in meat, seafood and whole foods — makes it easier to meet your zinc needs naturally. So if you're experiencing any of the symptoms mentioned earlier, it might be time to reflect on whether your plate is delivering this vital mineral.

Have you noticed a difference after increasing your zinc intake? Do you rely on food, or have you found supplements helpful? Share your experience in the comments below!

CLA paleo diet Conjugated Linoleic Acid-min

CLA & The Paleo Diet

Concluding my focus on common deficiencies, this week turns to CLA.

CLA stands for Conjugated Linoleic Acid and is the good trans-fat that occurs naturally in dairy and meat products – especially when animals have been grass-fed, another plus for the Paleo diet. In the stomach of animals such as the goat, sheep or cows millions and millions of tiny pieces of bacteria help the animal to digest its food. They also help to convert dietary linoleic fatty acids into saturated fatty acids. While this conversion takes time and several steps, one of those steps is to create CLA, some of this never actually gets fully saturated and will show up instead in the animals milk fat and body.

28 different CLA isomers – or structural arrangements of the molecules show in CLA rich animal fat. This is very complex and different from the trans-fats created by partially hydrogenating vegetable oils. It is those lab created trans-fats that have a negative metabolic and health effect, while the CLA isomers you get from grass fed dairy and meat is more beneficial.

CLA has been touted as the “belly busting” trans fat with research in 2007 showing that in rats, supplementing their diets with CLA did not cause them to lose whole body fat, but it was found they became more insulin sensitive. When it came to supplementing CLA in mice diets it did cause rapid weight loss, but the increase in hepatic fat accumulation left the mice insulin resistant.

Many people have taken CLA as a supplement and it did seem to work for weight loss, but while the weight loss was good, at the moment we are not really sure what else it does to the body. Research into this further on different animals may help us better understand if there are any additional effects on humans. Are we more like mice or rats?

The one thing that these studies did show was that hepatic fat accumulation or loss and body fat accumulation or loss is not always in the same direction. We are seeing hepatic fat loss but no weight loss and hepatic fat gain with rapid weight loss. Those who follow low carb diets insisting that this metabolic advantage allows them to eat thousands of calories and lose weight will love the little mouse’s result! While the study on the mouse is quite well known amongst those in the carb circle with the mouse eating as much as it wants without losing or gaining weight, this metabolism does come at a price – profound liver damage.

Tests were carried out to see what effect dietary supplements of CLA would have on the body mass index, and body fat distribution. 40 volunteers participated in a 12 week double blind study some received a CLA while other received olive oil. Body fat and abdominal and hepatic fat content was assessed with an overall finding that showed CLA supplements did not show any significant change in the volunteers BMI index or in their total body fat.

Best Natural Sources of CLA in a Paleo Diet

One of the key advantages of the Paleo lifestyle is its emphasis on whole, nutrient-dense foods — which happen to be the best way to obtain CLA. Rather than relying on synthetic supplements, which come with potential risks and inconclusive evidence, it's far more beneficial to get your CLA directly from food sources. But not all animal products are equal.

Why Grass-Fed Really Matters

Grass-fed and pasture-raised animals contain significantly higher levels of CLA than grain-fed counterparts. When animals consume a natural diet of pasture grasses (instead of soy, corn or grain-based feed), their digestive bacteria convert linoleic acid into more beneficial CLA isomers. This results in higher-quality meat and dairy with measurable health benefits for the consumer.

If you're eating beef, lamb, or goat as part of your Paleo plan, aim to source it from farms that guarantee grass-fed and finished practices. Similarly, full-fat grass-fed dairy (for those following a more Primal or flexible version of Paleo) will also yield higher CLA levels, particularly in butter, ghee and cream.

CLA-Rich Paleo Foods to Include

Grass-fed beef – Particularly cuts with visible fat and marbling
Pastured lamb – Lamb naturally contains high CLA levels, especially from animals reared on Australian pasture
Ghee or butter – When sourced from grass-fed cows, these fats are rich in both CLA and butyrate
Full-fat raw cheese and cream – Ideal if tolerated, especially when made from the milk of pastured animals
Wild game meats – Venison and kangaroo may also contain beneficial CLA, depending on their forage

Potential Health Benefits of CLA from Whole Foods

Unlike synthetic CLA supplements, naturally occurring CLA in whole foods appears to offer a range of benefits — without the potential drawbacks seen in clinical trials using isolated isomers. When consumed as part of a varied diet, CLA from grass-fed animal fat has been linked with:

Improved immune response – CLA may help modulate inflammation and enhance immune cell activity
Better blood sugar control – Animal studies suggest CLA may improve insulin sensitivity, though results are mixed in humans
Reduced tumour growth – Preliminary research indicates CLA may have anti-carcinogenic effects in certain types of cancers
Improved cholesterol profile – Some studies associate CLA-rich dairy fat with healthier HDL:LDL ratios

That said, more research is needed, particularly on the long-term effects of CLA-rich diets in humans — but getting these benefits from food rather than pills remains the safest and most evolutionary aligned option.

CLA and Weight Loss: Separating Hype from Reality

It’s easy to see why CLA gained popularity in the weight loss industry. Some studies in mice showed remarkable fat loss and changes in body composition — but translating these findings to humans hasn’t been straightforward. The mixed human results, especially with synthetic CLA supplements, are a reminder that what works in a lab doesn’t always replicate in real life.

Many supplement companies still tout CLA as a fat-burning miracle. But the reality is, in human trials, CLA appears to offer at best a modest reduction in body fat — often without a change in BMI or overall weight. More importantly, these synthetic supplements often use only one or two isomers of CLA, potentially missing out on the benefits of the full range found in real food.

How CLA Fits Into Your Paleo Strategy

If you’re already eating a Paleo diet rich in grass-fed meats, pastured fats, and avoiding processed foods and refined oils, chances are you’re already getting enough CLA to reap its potential benefits. There’s no need to supplement unless a specific deficiency or clinical condition has been diagnosed.

In fact, the real power of CLA lies in its synergy with other nutrients in whole foods — such as omega-3 fatty acids, fat-soluble vitamins (A, D, E, K2), and antioxidants. A well-constructed Paleo plate naturally delivers these in balance, supporting a healthier metabolism, improved energy, and possibly more stable body composition.

Tips for Boosting CLA Naturally

Choose grass-fed and finished meats over grain-fed whenever possible.
Incorporate animal fats like tallow, ghee and grass-fed butter in cooking, rather than seed oils.
Support local and regenerative farms — often the best source of nutrient-dense, CLA-rich foods.
If you include dairy, opt for raw or low-processed full-fat options from grass-fed sources.
Reduce reliance on processed low-fat meats and factory-farmed cuts — these offer less nutritional return overall.

Final Thoughts

CLA, like many other nutrients found in natural animal fats, is a powerful example of how traditional eating patterns can offer benefits that modern diets often miss. While the supplement industry has tried to isolate and commercialise CLA as a magic bullet, nature continues to do it best — delivering CLA as part of a complex nutritional package in high-quality animal foods.

If you're following Paleo with an emphasis on real food and ethically raised meat, you're already on the right track. Supplementation may still be explored for specific therapeutic reasons, but when it comes to sustainable, safe intake — your dinner plate is your best ally.

Have you noticed a difference when switching to grass-fed meat and pastured fats? Share your story — I’d love to hear how it’s impacted your energy, weight, or overall health.

Almost free health products…

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I just found out about a new feature on iherb called “Trial Pricing” today that I thought I should share with you. On their trial page they offer a handful of things (there are 57 at the time of writing this) at a hugely discounted rate, limited to one per customer. Some of the trial products are only available if you haven't ordered it before (I guess they're hoping you'll love the product and go back and order more!)

The cheapest thing I found was a $0.12 (yep, 12 cents!) packet of Omega 3 supplements! They seem to have lots of vitamins, supplements, minerals, lip balms, tea infusers – and all sorts. The trial products change regularly, so it’s definitely work checking it out regularly. Of course, it isn't all Paleo, but I do manage to find most of my paleo staples online at iherb.

My discount code still applies to these products, so make sure you enter the code duv741 when you check out to get a $5 (if you spend under $40) or $10 discount (on purchases over $40). Sounds like a pretty good deal to me!

Shipping is free within America on orders over $20 and shipping to other countries is very cheap indeed (I regularly have things sent from iherb to both Australia and the UK and have found it far cheaper than buying locally)

Other specials currently available:

Other specials you might be interested in (but they do appear to be limited – so don't blame me if they're sold out!):

Iherb are offering you the chance to try Wild Alaskan Salmon Oil for just $1 (but only to people who haven’t ordered it before)

Try Vitamin D3 capsules for $0.50 (for 110 capsules!)

Healthy Origins Extra Virgin Coconut Oil reduced to $23.95 (47% discount) huge 54 oz (1,530 g) container

$1.95 (85% discount) on a travel coffee mug

Pink Himalayan sea salt for $2.64

The specials change every day, so if you find any particularly good/ paleo bargains, please share in the comments below so we can all benefit!

How to Make the Most of iHerb’s Trial Pricing

If you're anything like me, you probably get a small thrill when you discover a quality product at a fraction of its usual price — especially when it's something you're already using, or have been meaning to try. That’s where iHerb’s Trial Pricing section shines. It's a treasure trove of steeply discounted wellness products, often just a few cents, and many of which can complement a Paleo lifestyle when chosen carefully.

What’s clever about Trial Pricing is that it’s not just a generic sale — it’s intentionally structured to introduce you to new products, offering them at a near giveaway price to get you hooked on the quality. And frankly, it works. Once you've tried that high-quality omega supplement or natural lip balm, you'll likely want it in your regular rotation — and with the full-size version usually still far cheaper than what you’d pay in an Australian health store, it’s a win-win.

My Top Tips for Snagging the Best Deals

Since the stock changes regularly, it pays to visit the Trial Pricing page often. Here are a few tips I’ve learnt from making the most of the specials:

Use the search bar wisely: Try keywords like “organic”, “grass-fed”, or “non-GMO” to filter out less Paleo-friendly options.
Check expiry dates: Occasionally, discounted products are close to their best-before dates — not a problem for things you'll use quickly, but worth checking.
Look at serving sizes: A 30-tablet bottle for $0.50 is great, but not if you need to take six a day.
Combine with other deals: Some items may qualify for additional discounts (like the “brands of the week”), stacking savings even further.

Watch Out for Hidden Gems

Beyond supplements, iHerb often includes discounted kitchen gear, pantry staples and natural cosmetics in its Trial section. One week I found a non-toxic tea infuser for under a dollar, and another time I scored organic herbal teas for just 40 cents a box. These items sell out fast, so if you see something useful — especially a reusable item — it’s worth adding to your cart immediately.

Is It Paleo-Friendly?

While not everything on iHerb is Paleo-approved, there are many products that align with a real food lifestyle. I often find:

Coconut oil and coconut products — great for cooking or baking, and a pantry staple.
Herbs and spices — especially in grinder format, like the pink Himalayan salt mentioned earlier.
Natural personal care items — from fluoride-free toothpaste to deodorants without aluminium or parabens.
Supplements with minimal fillers — like magnesium, zinc, or fish oils derived from wild sources.

If you're ever unsure, check the ingredients list — or do a quick search to verify how Paleo-aligned it is. You might be surprised by how many great options you’ll uncover.

Shipping Hacks for Australians

Shipping to Australia is one of the reasons iHerb continues to be so popular with Paleo followers here. Even though it's based in the US, iHerb has affordable international shipping options, and delivery is often surprisingly quick. I usually get my parcels in under two weeks, and the tracking is reliable.

Keep in mind:

Orders over a certain value may qualify for reduced shipping fees — though there is a weight cap, so it's worth watching your cart’s combined weight.
You can choose from several carriers — I’ve had the best results with DHL Global Mail.
Be mindful of Australian customs regulations if ordering items like honey or large quantities of supplements.

Make the Discount Code Work for You

Don’t forget to use the code duv741 at checkout — it still applies even when you're purchasing trial-priced items. This is a great way to maximise your total savings, particularly when you're placing a larger order. Whether you're just after a few samples or stocking up on your monthly supplements, the code can shave a few extra dollars off — and who doesn’t love that?

Why I Keep Coming Back

What keeps me returning to iHerb, aside from the bargains, is the sheer convenience. The search filters, customer reviews, and product Q&A sections help you make informed decisions. Plus, there’s a strong sense of community among users — I’ve discovered some of my favourite products from reading others’ honest reviews.

And because I’m always looking for new ways to support my wellness journey — whether it’s Paleo-friendly snacks, toxin-free household cleaners or adaptogens for energy — iHerb is one of the few places where I can get almost everything in one go, at a much better price than anywhere locally.

What Have You Found?

If you stumble across an absolute bargain in the Trial Pricing section — especially something aligned with Paleo, low-tox or wholefood living — please pop it in the comments. Let’s help each other discover the good stuff before it disappears! The best deals often only last a day or two, so sharing your finds can really benefit the community.

In a world where health food stores are charging $18 for almond butter and $40 for collagen, being savvy online is a game changer. With tools like iHerb's trial pricing and regular promotions, nourishing your body doesn't need to cost the earth.

Paleo Diet Primal Gut Health Flora Healthy Probiotics-min

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 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.

Paleo Vegetarian vegan recipe ebook cookbook

Inside the Paleo Vegetarian and Vegan Recipe Book | What’s Included & Benefits

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I’m thrilled to announce my new Vegetarian and Vegan Paleo Recipe ebook has just been launched!

With almost 40% of those following a Paleo diet having at one stage been either Vegan or Vegetarian, there seems to be a real lack of information in this area – something I want to change.

Many Paleo sources seem very definitive in saying that you cannot be both Paleo and Vegan or Vegetarian – but I think there is middle ground. Whilst eating animal products seems to be optimal, I think by cutting out grains and legumes you can make significant health improvements.

Vegetarians and Vegans tend to rely heavily on grains for calories and legumes for protein, so one of the key aims in the recipe book has been putting together recipes with a good, Paleo, protein source. Eggs are obviously a great protein source, but not on the menu for Vegans, so I’ve not lent too heavily on eggs in this book.

I’ve also noticed how difficult it is for people who decide to start eating meat, having been a Vegetarian or Vegan for some time. I devote a chapter in this book to transitioning to eating meat – as this is not an easy step to take. When starting to eat a Paleo diet, having relied heavily on grains and legumes, it can be difficult. I’ve therefore added in a chapter on properly preparing grains and legumes. Whilst not Paleo, traditionally prepared grains are far safer, and can make the move away from grains far easier than going cold turkey.

The book features a balance between quick and simple recipes and more substantial Paleo Vegan recipes. With soups, salads, bakes gratins, side dishes, main courses and snacks – I’ve tried to make sure there is something for everyone.

Currently only available in ebook format (watch this space for the print version, later in the year), this book has over 100 pages of beautifully photographed recipes. Recipes are Paleo and Vegetarian – with over three quarters being Vegan and Paleo (i.e. no animal products such as eggs and dairy, as well as no meat).

I’d love to hear your feedback on this book and if you’ve followed a Vegan or Vegetarian diet, how your journey has been.

You can buy the Vegetarian and Vegan Paleo Recipe ebook here for $17.

Buy Two or more Paleo Recipe Ebooks and Save

The book is $17, but I offer big discounts if you buy more than one of my recipe books in one transaction – you can find the bulk prices here.

Making Paleo Work for Plant-Based Lifestyles

When most people hear the word “Paleo,” they immediately picture meat-heavy meals, bone broths, and a primal emphasis on animal-based nutrition. But for those who prefer a more plant-centric approach, there’s still ample opportunity to benefit from the foundational principles of a Paleo lifestyle. In fact, many traditional cultures thrived on largely plant-based diets, incorporating nuts, seeds, tubers, and seasonal vegetables long before modern agriculture introduced processed grains and refined sugar.

Rather than seeing Paleo and plant-based eating as mutually exclusive, the goal should be to find synergy. Emphasising real, whole foods, free from artificial additives, seed oils, and highly processed ingredients, can drastically improve wellbeing, energy levels, and even mental clarity. If you’ve ever felt stuck between wanting the ethical or environmental alignment of a plant-based diet and the ancestral nutrition of Paleo, this book offers a much-needed bridge.

Overcoming Nutritional Challenges Without Grains or Legumes

One of the main concerns when cutting out grains and legumes is ensuring you’re still meeting your nutritional needs, particularly protein, iron, and B12. While supplementation may be necessary for some (especially B12 for strict vegans), there are many whole-food sources that offer a nutritional punch. Think activated nuts and seeds, fermented vegetables, leafy greens, avocado, sea vegetables, and root vegetables like sweet potato and taro.

Soaking and fermenting traditionally problematic foods like lentils, chickpeas, and rice (for those transitioning slowly) can help neutralise anti-nutrients and reduce digestive discomfort. Although not technically Paleo, including properly prepared versions of these foods in the short term can be a smart strategy for long-term sustainability and gut health as you adapt to a grain-free and legume-light lifestyle.

Favourite Paleo-Friendly Plant-Based Ingredients

Coconut: From coconut oil to milk and flour, it’s a versatile fat source and great for baking, curries, and creamy dressings.
Sweet Potato: A reliable source of slow-burning carbohydrate and a comforting base for stews, mash, and bakes.
Chia Seeds: Packed with omega-3 fats, fibre, and protein, they’re perfect for puddings, smoothies, or egg replacements.
Cauliflower: Whether blitzed into rice, blended into mash, or roasted whole, cauliflower adds bulk and variety.
Zucchini: Spiralised, grilled, or layered into lasagne sheets, zucchini is as adaptable as it is abundant.

How to Transition Mindfully from Vegetarianism or Veganism

For those who’ve followed a vegan or vegetarian diet for years, introducing meat back into your life can feel emotionally and physically challenging. It’s not uncommon to experience digestive discomfort, guilt, or confusion about what to eat. That’s why I’ve included a thoughtful chapter on this topic in the ebook. There’s no one right way to reintroduce animal products, and no pressure to rush. Some begin with bone broth or fish; others opt for eggs or well-sourced chicken. The key is to listen to your body, honour your reasons for change, and take a gradual, respectful approach.

Community Matters: Why Your Story Helps Others

Everyone's journey with food is unique. Whether you’ve gone from raw vegan to Paleo, or simply cut out processed grains to manage autoimmune symptoms, your story can help others feel less alone. One of the most powerful tools we have is community. Sharing your experiences—what worked, what didn’t, and what surprised you—can make all the difference to someone just starting out. I always love hearing from readers, especially those navigating the tricky space between philosophies. Your voice adds to the collective knowledge and breaks down rigid dietary boundaries that often hold people back from better health.

Tips for Making Your Kitchen Paleo-Vegan Friendly

Even if you’re the only one in your household following a Paleo-Vegan lifestyle, there are lots of simple swaps and preparations that make day-to-day cooking easier:

Keep a stash of frozen veg: Cauliflower rice, spinach, and stir-fry mixes are a lifesaver on busy days.
Batch cook on Sundays: Roast trays of vegetables, cook up a pot of coconut curry, and prepare dressings or dips for the week.
Stock your pantry with staples: Coconut aminos, almond butter, tahini, tinned tomatoes, dried herbs, and activated seeds can help you throw together meals in minutes.
Invest in a high-speed blender: For creamy sauces, smoothies, and soups—it’s one of the best tools in any plant-based kitchen.

Beyond the Recipe Book: Lifestyle Shifts That Complement Paleo

Food is just one piece of the puzzle. When you start eating in a way that supports your health, you’ll likely feel a ripple effect across other areas of life. Prioritising sleep, spending time in nature, and moving your body regularly all go hand-in-hand with eating whole, nourishing food. Many people find that once they ditch the inflammatory foods, they naturally have more energy to exercise, cook, or even meditate. Embrace the flow and build on your wins—small changes compound over time.

Want More Paleo Inspiration?

Whether you’re looking for kid-friendly recipes, meal prep ideas, or guidance on navigating eating out, there’s more to explore across the site. Keep an eye out for upcoming resources that cater specifically to those walking the line between Paleo and plant-based. And if you haven’t already, make sure you’re signed up for the newsletter to get exclusive recipes and updates.

Thanks so much for supporting this book—it means the world to me. If you know someone who might benefit from a Paleo-inspired, plant-based approach, feel free to share the link. Together, we can challenge the assumption that it’s meat or nothing and create space for a flexible, informed way of eating that puts health and whole foods first.

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?

Can You Get Enough Calcium On A Paleo Diet?

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If you've told anyone you follow a Paleo diet, one of the typical responses you’ve probably got back, is bound to be “but how can you get enough Calcium?”

As part of any healthy lifestyle it is essential to have a decent amount of calcium in the diet, as it is involved in so many crucial functions. Calcium is known to strengthen the bones and teeth and can help to reduce the risk of suffering from osteoporosis, which causes brittle bones and can be very detrimental in the quality of life for sufferers. It is also thought the mineral can help to prevent cardiovascular disease and other illnesses which can cause a lot of problems in later life.

In order to really get the benefits from calcium, it is important to incorporate it with other nutrients and vitamins, as they work in conjunction with each other to produce the most effective results. Vitamins such as C and D3 help the body to absorb calcium so that the benefits are maximised. If these vitamins are not present in the diet, it won’t be absorbed sufficiently, which means the calcium won’t offer the benefits you would expect from it.

We don’t all require the same intake of calcium; there are factors which affect the level of calcium we should consume in our diet. Children require a lower level than adults and women are usually required to take in more calcium than men. Pregnant women should also try to take in a higher level of calcium as it will be beneficial for both mother and baby.

We know that calcium is essential for the body, but we have been led to believe that we need a lot more in our diet than what we actually need. It is also a misconception that the only way we can get the calcium we need is through the consumption of dairy products and in particular milk, which is not the case. There are many other foods which provide a good quantity of calcium and more than enough to ensure we have an adequate amount in our bodies. It can also be detrimental if we consume too much calcium, as it inhibits the absorption of magnesium. Magnesium is important for a healthy body and a lack of this can have an adverse effect on the body.

As a strict Paleo diet excludes dairy, many people wrongly assume eating this way will result in a Calcium deficiency. However, this simply is not the case. Not only are there some far better sources than milk – when the processed foods are removed from your diet your calcium requirements are actually lower. In fact, it is not calcium intake that is important, rather calcium balance. Processed things such as soft drinks actually use calcium in their digestion – effectively leeching calcium from your body. If you eat a lot of these types of foods, your calcium requirements are clearly going to be a lot higher. When you eat a natural Paleo diet – real food – your requirements are going to be a lot less.

Good Paleo Calcium Sources

There are lots of foods other than dairy products which many people just don’t associate with calcium. These foods act as a good source of calcium and provide us with other health benefits, including providing an adequate amounts of essential vitamins and other minerals.

Leafy green vegetables are a great calcium sources, as are high quantity of fish, such as salmon and mackerel. These can also offer a substantial amount of the mineral, as well as providing us with vitamins and antioxidants which are the perfect way of maintaining a healthy lifestyle.

Walnuts and hazelnuts are other foods which act as a good source of calcium. It is important not to eat too many of these though due to the Omega 3/6 ratio, so sticking to a low quantity will achieve the desired result. Eggs are also a way of ensuring calcium is present in the body and in particular egg yolks are a good source. It is a good idea to take note of the calcium levels of the foods you are eating, so you know whether you are taking in too much or too little.

How Lifestyle Affects Calcium Retention

It’s not just diet that affects your calcium levels — lifestyle factors also play a significant role in calcium retention and bone health. Regular physical activity, especially weight-bearing exercises like walking, hiking, or strength training, stimulates the production of osteoblasts, which are the cells responsible for building bone. This means that movement isn’t just good for your heart and muscles — it directly supports strong bones and better calcium utilisation.

On the flip side, a sedentary lifestyle or prolonged periods of inactivity can increase the risk of bone density loss over time. This is another reason the Paleo lifestyle, with its emphasis on natural movement and staying active, provides more than just dietary benefits. Being outdoors and physically engaged also increases your Vitamin D exposure, further supporting your body’s ability to absorb and regulate calcium effectively.

Hidden Calcium Stealers in Modern Diets

While many people worry about not getting enough calcium, fewer consider the modern-day calcium stealers that are so prevalent in today’s diets. Phytic acid, for instance, is found in high concentrations in grains and legumes — foods not typically included in a Paleo diet. Phytic acid binds to minerals like calcium and magnesium in the digestive tract, making them less bioavailable. This means that even if your calcium intake looks adequate on paper, it may not be effectively absorbed if your diet is high in these anti-nutrients.

Excessive salt, caffeine, and alcohol are also known to reduce calcium absorption or increase calcium excretion. Many processed and convenience foods are very high in sodium, which increases calcium loss through the urine. Similarly, a heavy coffee or alcohol habit can interfere with your mineral balance over time. By focusing on a whole-foods Paleo approach and limiting or eliminating these substances, you're already helping to protect your body’s calcium stores naturally.

Bioavailability of Calcium in Paleo Foods

Not all calcium-rich foods are created equal. Bioavailability — how well the body can absorb and utilise the calcium — is just as important as the amount. For example, dark leafy greens such as kale and bok choy have high calcium content and excellent bioavailability, meaning your body can actually use most of the calcium they provide. Spinach, although rich in calcium, contains high levels of oxalates which inhibit absorption, so it shouldn’t be relied on as a primary source.

Bone-in fish like sardines and salmon are particularly beneficial because their small, soft bones are a highly bioavailable calcium source. If you’re eating canned versions, look for those labelled “with bones” and opt for sustainably sourced brands when possible. Homemade bone broth is another excellent addition to a Paleo diet. Not only is it rich in collagen and minerals, but slow simmering of the bones releases calcium into the broth, making it a nourishing and absorbable way to support bone health.

Supporting Minerals and Nutrients for Strong Bones

Calcium doesn’t act alone. Several other nutrients play essential roles in maintaining strong bones and ensuring calcium is properly absorbed and distributed. Magnesium is critical for converting vitamin D into its active form, which in turn regulates calcium metabolism. Foods like avocado, dark chocolate (85%+), leafy greens, and pumpkin seeds are good Paleo-friendly sources of magnesium.

Vitamin K2 is another essential nutrient, helping to direct calcium to where it belongs (in your bones and teeth) and prevent it from depositing in soft tissues and arteries. While K2 isn’t abundant in many foods, it’s found in pasture-raised egg yolks, grass-fed animal fat, and fermented foods like sauerkraut. Liver, another highly nutrient-dense food often consumed in a Paleo diet, also provides small but beneficial amounts of K2.

Practical Tips for Ensuring Adequate Calcium on Paleo

Include a variety of dark leafy greens daily — rotate between kale, collards, turnip greens and bok choy for best results.
Incorporate bone-in canned fish like sardines into your weekly meals.
Add a mug of homemade bone broth as a regular part of your diet — especially in winter.
Snack on nuts and seeds in moderation, prioritising those with better omega ratios like macadamias and pumpkin seeds.
Eat pasture-raised egg yolks for small, consistent amounts of calcium and K2.
Stay active with daily walking, strength training or bodyweight movements to support bone density.
Get safe sun exposure to help your body synthesise vitamin D naturally, especially in the warmer months.

Final Thoughts on Paleo and Calcium

The belief that dairy is the only pathway to strong bones is outdated and overlooks the complexity of calcium absorption and the body’s true needs. With the right mix of real, nutrient-dense food, daily movement, and sun exposure, the Paleo lifestyle offers everything you need to maintain strong bones and a balanced calcium intake — without the need for milk or processed supplements.

If you’re concerned about your calcium levels, consider speaking with a nutrition-savvy health professional and track your intake for a few days to get a clear picture. You might be surprised to learn that you’re already getting more than enough calcium — naturally, and without compromise.

Do you eat dairy? Where do you get most of your calcium from? Share in the comments below!

CoQ10 & The Paleo Diet

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Yet another possible deficiency is Co Enzyme Q10 (CoQ10), even on a strict Paleo diet.

What is CoQ10?

It actually assists with mitochondrial electron transfer and stress reactions that happen biochemically within the body. You cannot have too much Co Enzyme Q10, as it is great for providing better nutrient density to the mitochondria to help us make and burn more energy. It also helps increase our exercise ability and stamina.

Exercising helps increase the oxidation that occurs from our stress hormones with most exercise hermetic when things are in balance and running smoothly. If we are suffering from a co Enzyme Q10 deficiency caused by statins, Neolithic diseases or from just generally being unfit and out of shape there is a need to increase the dietary intake of Co Enzyme Q10 to optimise health.

CoQ10 comes in two forms, Ubiquinone and Ubiquinol, with one being an oxidised form and the other a reduced form – you can tell which is which by the price! Ubiquinol is three times more expensive because it is much harder to make the reduced optimal form. Ubiquinol contains two hydroxyl groups rather than just one; this allows it to bond much better with water molecules making it more readily absorbable by the mitochondria in our cells to help with energy production.

Primal Diet Supplement Vitamin Mineral Deficiency

Ubiquinol is also the biologically superior form of Co Enzyme Q10 because it is an electron donor; this makes it a very effective neutraliser of free radicals. It is the only form of Co Enzyme Q10 that looks for lipid peroxyl radicals that can cause damage to the polyunsaturated fatty acids present in your cell membranes. When you are eating a Paleo diet this is a wonderful benefit as depletion of cellular Co Enzyme Q10 can’t support basic cellular functions. A Paleo diet together with a higher activity level requires optimal cellular and mitochondrial functions.

At the 5^th Annual International CoQ10 symposium that was held in Kobe, Japan findings were released that showed the superiority of ubiquinol when given to a group of seriously ill patients with advanced stage cardiac disorders. If this can help those who are close to death with severe heart failure it is a critical component for any person looking to change their life by adopting a new healthy living plan or diet.

The study revealed that those clinically ill patients who had already suffered from heart failure easily absorbed ubiquinol CoE10 into their bloodstream showing excellent improvements in all heath parameters. Another key factor that was announced was those with Hashimoto’s or other autoimmune diseases really need to only use the ubiquinol as they are unable to convert ubiquinone into ubiquinol due to their low B12 and B6 levels. They also need higher doses of ubiquinol more often.

Do you supplement with CoQ10? Please share your experiences in the comments below.

Manganese Paleo Diet Primal Supplements Mineral Vitamin Deficiencies-min

Manganese & The Paleo Diet

How are your Manganese levels? Does following a Paleo diet guarantee optimal micro nutrient levels? This week I'm focusing on manganese – and most importantly, how to make sure your levels are sufficient.

What actually is Manganese?

Did you see the word and thought I had spelt magnesium incorrectly? It is actually a trace mineral that regulates dozens of enzymatic reactions within the body. It is a crucial mineral.

If you are lacking in manganese some of the symptoms of deficiency include low thyroxine – or Thyroid Hormone T4 – as manganese is important for the production of T4.

Asthma is another area with links to deficiency of this trace mineral. There are links between low manganese levels in children and childhood asthma. Similarly there is a link between low dietary manganese intake and the incidents of asthma in adults.

Low HDL also has links to deficiency of manganese. Women who eat a low manganese diet will find their HDL drops dramatically.

Joint pain and osteoporosis can also be impacted. Bone density doesn't come down to just magnesium and calcium alone, with manganese also playing a significant part in overall bone health.

What causes low manganese levels?

Having too much iron in your system can result in low levels. While this isn't the cause of a deficiency for those who suffer from iron retention, or who absorb too much iron, manganese can reduce the absorption of dietary iron. Those who are on a Paleo diet (or following the Primal Blueprint) eating iron rich meat on a regular basis may be getting less manganese in their system than they need – especially if they are not eating most of the richest source of the minerals. Obviously if you do not eat enough manganese rich foods you’re not going to have enough manganese. If your diet consists mostly of beef and you don’t eat many nuts, shell-fish or berries, you may find you are not getting enough manganese in your diet.

As with all minerals, if they aren't in the soil, they don't get into the food chain. This means it is crucial to ensure your meat comes from animals who have been reared with a proper diet – and fed on grass, from soil with good mineral levels. Grain fed animals won't have had access to the same levels of minerals as their grass-fed equivalents. It's really important to know and understand where your food comes from.

Where can you get more manganese into your body?

Nuts are a great source of manganese with hazelnuts being the richest source and almonds having the lowest manganese source. Other nuts including macadamia’s pine nuts, walnuts and pecans are also good sources of manganese. Shell-fish such as mussels, clams and oysters are good sources, with mussels having the highest content of manganese. As always, it comes down to having a very varied diet, sourcing food from the highest quality sources wherever possible.

Ever thought about your manganese levels? Do you eat enough natural food sources? Please share your thoughts in the comments below.