Unlocking the Paleo-Keto Diet with Dr. Myhill: 12 Game-Changing Insights (2025) 🥑

black round fruits in clear glass bowl

Ever wondered if there’s a diet that not only melts fat but also supercharges your mitochondria and banishes chronic fatigue? Enter Dr. Sarah Myhill’s Paleo-Keto diet—a powerful fusion of ancestral eating and ketogenic science designed to reboot your cellular energy factory. We’ve tested her approach in our Keto Paleo Recipes™ kitchen and uncovered 12 key principles that can transform your health from sluggish to supercharged.

But that’s just the start. Stick around as we dive into Dr. Myhill’s unique philosophy, her top tips for sustaining energy, and how to avoid common pitfalls that trip up even the most dedicated PK dieters. Plus, we’ll share insider secrets on adapting this meat-heavy plan for plant-forward eaters and reveal where to find her best resources online. Ready to grasp the nettle and reclaim your vitality? Let’s get cooking!

Key Takeaways

  • Dr. Sarah Myhill’s Paleo-Keto diet targets mitochondrial health by combining high-fat, moderate-protein, and low-carb paleo principles.
  • The diet excludes grains, legumes, and dairy (except ghee), emphasizing seasonal organic veggies and fermented foods for gut support.
  • Tracking ketones and electrolytes is crucial to avoid keto flu and optimize energy.
  • Common pitfalls include excessive protein intake and constipation—both easily managed with mindful planning.
  • Plant-based adaptations are possible but require careful attention to amino acids and micronutrients.
  • Extensive resources, including Dr. Myhill’s book and online workshops, provide practical guidance and recipes.

Curious about the exact foods to eat, how to start step-by-step, or Dr. Myhill’s top lifestyle hacks? Keep reading—we’ve got you covered with everything you need to thrive on the Paleo-Keto path!

Table of Contents

⚡️ Quick Tips and Facts About the Paleo-Keto Diet

  • Paleo-Keto (a.k.a. PK) mashes ancestral eating (no grains, no legumes) with ketogenic macros (70 % fat, 20 % protein, 10 % net carbs).
  • Dr. Sarah Myhill, UK physician & CFS specialist, popularised PK for mitochondrial repair.
  • Typical plate: grass-fed lamb, kale sautéed in ghee, ½ avocado, drizzle of extra-virgin olive oil.
  • Ketone sweet-spot: 1.5–3.0 mmol/L on a finger-prick or Ketonix breath meter ✅.
  • Side-step “keto-flu”: 2 g sodium + 400 mg magnesium glycinate daily.
  • Plant-forward? Swap lamb for hemp-heart “tuna” cakes—still PK legal, still delicious.
  • Need recipes? Check our 24 Irresistible PK Diet Recipes to Transform Your Health (2025) 🍳 at https://www.ketopaleorecipes.com/pk-diet-recipes/.

👉 CHECK PRICE on:

🦕 Paleo-Keto Diet Origins and Dr. Sarah Myhill’s Unique Approach

Back in 2015 we (the Keto Paleo Recipes™ test-kitchen crew) were burnt-out on bullet-proof coffee and ready to quit keto when Dr. Myhill’s blog post “Mitochondria need fat and fibre, not carbs” landed in our inbox. Light-bulb moment! She fused paleo’s anti-inflammatory ethos with keto’s fat-burning science to target diseases of civilisation—diabetes, CFS, fibromyalgia.

Key historical nugget: Dr. Myhill’s 30-year clinical observation showed patients with chronic fatigue often had “mitochondrial drop-out”. She hypothesised that a grain-free, ultra-low-carb, high-fat menu could reboot cellular engines. Spoiler: her clinic’s 2018 audit of 180 CFS patients reported 72 % energy improvement within six months on PK (unpublished data, referenced in her online workshops).

👩 ⚕️ Who Is Dr. Sarah Myhill? A Deep Dive Into Her Expertise and Philosophy

Video: Paleo vs. Keto Diet: Which Diet Plan Is Right for You With Dr. Samantha Harris | San Diego Health.

Credential What It Means for You
MB BS (Lond 1981) Old-school medical licence, but she ditched one-size-fits-all pharma protocols.
Dip Clin Nutr Knows micronutrient biochemistry; insists on food-first, supplement-second.
Former Hon. Sec. British Soc. Ecological Medicine Treats root cause, not symptom.
Author of 7 books Evidence-based, written with patient-turned-co-author Craig Robinson—so the advice is doctor + patient tested.

We’ve met her twice at the Integrative & Personalised Medicine Congress. She’s the doc who’ll ask, “What’s your poo shape?” within five minutes—awkward, but weirdly helpful.

📚 Dr. Sarah Myhill’s Paleo-Keto Book: The Why and The How Explained

Video: What is the Difference Between Paleo and Keto Diets?

Rating Table (1–10)

Aspect Score Why
Science depth 9 200+ citations, but still readable at 11 pm with a mug of chamomile.
Recipe variety 7 Heavy on meat; vegans will need to improvise.
Layout & pics 8 Spiral-bound = lies flat next to the stove.
Accessibility UK 10 UK-only print edition—no imperial/metric mind-bending.
Accessibility US 6 Must import or Kindle.

The book’s 24 chapters walk you through mitochondrial biochemistry (the why) and then hand you PK bread recipes (the how). Our favourite? The 3-ingredient linseed buns—watch them rise in the featured video.

👉 Shop the book on:

🥑 12 Key Principles of the Paleo-Keto Diet According to Dr. Myhill

Video: A Quick Method For Making Delicious Paleo-ketogenic Bread.

  1. Eat seasonal, organic plants—think dandelion leaves in April, blackberries in Sept.
  2. Fat is fuel: 70 % cals from coconut oil, lard, olive oil.
  3. Protein ceiling: 1 g per kg ideal body weight—excess converts to sugar.
  4. No grains, no legumes, no dairy (except ghee/clarified butter).
  5. Ferment stuff: sauerkraut 2 tbsp daily for gut-thyroid axis.
  6. Fast 12 h nightly—mitochondria tidy up while you snooze.
  7. Salt generously—adrenal fatigue patients need 3–5 g sodium.
  8. Supplement wisely: magnesium, CoQ10, vitamin C, D3+K2.
  9. Poop daily—use a Squatty Potty if output’s sluggish.
  10. Move, but gently—walk, yoga, no HIIT until energy stabilises.
  11. Track ketones—aim 1.5–3 mmol/L.
  12. Mindset: “Grasp the nettle”—her catchphrase for stop whining, start cooking.

🍳 How to Start the Paleo-Keto Diet: Step-by-Step Guide Inspired by Dr. Myhill

Video: Why We Should Eat A Paleo-ketogenic Diet.

Week 1 – Pantry Purge

  • Remove: oats, rice, quinoa, chickpeas, skim milk, seed oils.
  • Stock: Biona raw coconut oil, grass-fed beef suet, wild tinned sardines in brine.

Week 2 – Macro Math

Use Cronometer. Set carbs to 10 % net (≈30 g). Fat 70 %, protein 20 %.
Chef tip: weigh veg after cooking—water loss skews numbers.

Week 3 – PK Bread Bake-Off

Try the featured video linseed buns. We subbed 1 tbsp fennel for orange zest—game changer!

Week 4 – Fine-Tune

Still foggy? Add 2000 mg Doctor’s Best L-carnitine. Loose stools? Drop MCT oil by 5 ml.

Need dinner inspo? Hop over to our Keto-Paleo Dinners archive.

💪 Benefits Backed by Science: What Research Says About Paleo-Keto and Chronic Fatigue

Video: The Paleo-ketogenic Diet And Cookbook – How To Eat Your Way To Health.

Study Design Key Finding
Myhill et al., 2018 (unpublished audit) 180 CFS patients, 6 mo PK 72 % reported >30 % energy boost.
Krebs 2020, Nutrients 12-wk ketogenic vs low-AGE paleo Ketogenic arm ↓ fatigue scores 46 %, paleo 28 %.
DiNicolantonio 2022, Open Heart Review Ketones ↑ mitochondrial NADH, ↓ ROS 30 %.

Translation: PK isn’t just “eat bacon, lose weight”—it’s cellular rehab.

🛑 Common Pitfalls and How to Avoid Them on the Paleo-Keto Journey

Video: Paleo-Ketogenic and good health.

❌ Pitfall 1: “I’ll just eat more steak.” → Protein creeps >30 %, blocks ketosis.
✅ Fix: Track macros religiously; swap 100 g steak for 1 tbsp tallow.

❌ Pitfall 2: Constipation city.
✅ Fix: 2 cups leafy greens + 1 tbsp chia soaked in coconut milk nightly.

❌ Pitfall 3: Keto crotch (google it).
✅ Fix: Add parsley, chlorophyll drops, and stay hydrated.

🥩 Best Foods to Eat and Foods to Avoid on Dr. Myhill’s Paleo-Keto Plan

Video: The Paleo-Ketogenic Diet (with Dr Sarah Myhill).

Eat Freely

  • Wild venison burgers
  • Organic duck eggs
  • Samphire, sea spaghetti, seaweed crisps
  • Biona coconut milk (BPA-free can)

Avoid Like the Plague

  • Quinoa (“pseudo-grain” still spikes insulin)
  • Agave nectar (90 % fructose)
  • Vegan “fake meats” (pea-protein isolates + glyphosate)

Printable cheat-sheet? Grab our Food Lists page.

💡 Dr. Sarah Myhill’s Top Tips for Sustaining Energy and Mental Clarity

Video: Gut Health & Fat Burning Why a Healthy Microbiome Melts Belly Fat | Dr Script in Dr Myhill.

  1. Morning mineral cocktail: 300 ml filtered water + pinch Redmond Real Salt + squeeze lemon.
  2. Coffee curfew: last espresso 10 am—cortisol loves rhythm.
  3. Lunch like a pauper, supper like a prince—flip the cultural script; biggest meal 5 pm.
  4. Tech-off twilight: blue-light blockers after 8 pm—mitochondria have circadian genes too.
  5. Micro-workouts: 20 squats every time the kettle boils—keeps lymph flowing.

🔗 Where to Find Dr. Myhill’s Paleo-Keto Resources and Show Notes Online

Video: 🍞 One-Minute Health Hack: Dr. Sarah Myhill’s Paleo-Keto Linseed Bread! 🥖.

📩 Get Daily Paleo-Keto Inspiration: Sign Up for Jackie’s Stories and Ideas

Video: Paleo ketogenic with Dr. Sarah Myhill.

Jackie (host of Fabulously Keto) sends bite-size PK tips, memes and menu hacks every morning at 7 am GMT. Last week she shared a “zoodle bolognaise bake” that rocked our world. Sign-up box is at the bottom of her show-notes page.

💖 Support the Paleo-Keto Community: How to Join Us on Patreon

Video: Ep 173 The Benefits of a Paleo-Ketogenic Diet with Dr Sarah Myhill.

Our Keto Paleo Recipes™ Patreon tier “PK Kitchen Lab” gets you:

  • Monthly live Q&A with our chefs.
  • Printable meal planners.
  • Early access to new Keto-Paleo Breakfasts e-books.

Chip in the cost of a flat-white and keep our test kitchen blender humming—link in the footer.

🔍 Paleo-Keto Diet FAQs: Everything You’ve Been Wondering About

A colorful and healthy bowl of food.

Q: Can vegetarians do PK?
A: Tricky but doable—use hemp tofu, pili nuts, algae oil. Track lysine; you may need Supplemental amino acid powder.

Q: Will PK raise LDL?
A: Often yes, but particle size shifts to buoyant Pattern A—check an NMR lipoprofile for full picture.

Q: Is PK safe during pregnancy?
A: Dr. Myhill supports real-food PK but adds safe starches (plantain, sweet potato) in 2nd/3rd trimester—work with a keto-literate midwife.

Q: Alcohol?
A: Dry organic red wine occasionally; avoid beer like it’s 2020 toilet paper.

Q: How long until I feel amazing?
A: Most notice mental lift in 10 days, mitochondrial reboot by week 12—stick with it!

📌 Conclusion: Is Dr. Myhill’s Paleo-Keto Diet Right for You?

three doughnuts on white ceramic plate

After diving deep into Dr. Sarah Myhill’s Paleo-Keto approach, it’s clear this diet is much more than a trendy fad—it’s a carefully crafted, science-backed protocol aimed at revitalizing mitochondrial health and combating chronic fatigue. The fusion of paleo’s ancestral wisdom with keto’s metabolic efficiency creates a powerful synergy that can transform energy levels, mental clarity, and overall wellbeing.

Positives ✅

  • Clinically informed: Rooted in decades of medical practice and ecological medicine principles.
  • Comprehensive: Covers not just diet, but lifestyle, supplements, and mindset.
  • Sustainable: Emphasizes whole foods, seasonal produce, and gut health.
  • Supportive resources: From detailed books to workshops and community forums.

Negatives ❌

  • Meat-heavy: May challenge strict vegans or those with ethical concerns.
  • UK-centric availability: Some resources and books are harder to get outside the UK.
  • Learning curve: Tracking macros and sourcing quality ingredients can be daunting at first.

Our Take

If you’re battling chronic fatigue, metabolic syndrome, or just want a no-nonsense, nutrient-dense diet that respects your body’s biochemistry, Dr. Myhill’s Paleo-Keto plan is a solid choice. For plant-based eaters, adaptations are possible but require careful planning (see FAQ).

Remember Jackie’s words from the podcast: “Just go and do it. Don’t make excuses. Grasp the nettle.” The journey may be bumpy, but the payoff is worth it.

🔍 Paleo-Keto Diet FAQs: Everything You’ve Been Wondering About

A bowl of basil leaves on a black surface

What are Dr. Myhill’s key recommendations for a paleo-keto diet?

Dr. Myhill’s Paleo-Keto diet centers on high-quality fats (70%), moderate protein (20%), and low net carbs (10%), eliminating grains, legumes, and dairy (except ghee). She stresses eating seasonal, organic vegetables, prioritizing gut health with fermented foods, and supplementing with magnesium, CoQ10, and vitamins D3 + K2. Hydration and salt intake are also emphasized to avoid keto flu and adrenal fatigue. The diet is part of a broader ecological medicine approach that includes lifestyle changes like gentle exercise and circadian rhythm alignment.

How can a paleo-keto diet be adapted for a plant-based lifestyle?

While Dr. Myhill’s original PK plan is meat-centric, plant-based adaptations are possible but require careful nutrient balancing. Key strategies include:

  • Using hemp hearts, chia seeds, flaxseeds, and algae oils to supply essential fatty acids.
  • Incorporating fermented plant foods like sauerkraut and kimchi for gut health.
  • Supplementing with plant-based amino acid powders to meet protein needs without excess.
  • Avoiding high-carb plant foods like grains and legumes, focusing instead on low-carb vegetables like kale, spinach, and zucchini.
  • Monitoring micronutrients like B12, iron, and zinc, which can be challenging on a strict plant-based PK diet.

Read more about “What Are the 12 Essential Rules for the Paleo Keto Diet? 🥑 (2025)”

What are the health benefits of following Dr. Myhill’s paleo-keto guidelines?

Following Dr. Myhill’s Paleo-Keto diet can lead to:

  • Improved mitochondrial function, boosting cellular energy production.
  • Reduced chronic fatigue symptoms, as reported by many CFS patients.
  • Better blood sugar regulation and insulin sensitivity.
  • Enhanced mental clarity and mood stabilization due to ketone utilization by the brain.
  • Reduced inflammation from elimination of processed foods and grains.
  • Improved gut health through fermented foods and fiber-rich vegetables.

Which plant-based foods are suitable for a paleo-keto diet according to Dr. Myhill?

Dr. Myhill encourages a variety of low-carb, nutrient-dense plant foods such as:

  • Leafy greens: kale, spinach, dandelion leaves
  • Sea vegetables: seaweed, samphire, sea spaghetti
  • Fermented veggies: sauerkraut, kimchi
  • Nuts and seeds: macadamia nuts, chia, flaxseed, hemp hearts
  • Healthy oils: extra virgin olive oil, coconut oil, avocado oil
  • Avocado and olives for healthy fats

She advises avoiding starchy vegetables like potatoes and high-carb fruits, focusing instead on seasonal and organic produce for maximal nutrient density.

We hope this comprehensive guide lights your path to vibrant health with the Paleo-Keto diet as championed by Dr. Sarah Myhill. Ready to grab your PK bread tin and get cooking? 🥑🔥

Jacob
Jacob
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