Welcome aboard. You can use the search function with "paleo" or "primal" to find various threads on those dietary changes.

Pedaling at higher cadences with lower gears is usually good for your knees, and sometimes knee pain can be related to fit issues, particularly with saddle height and pedal/cleat position. But it sounds like you're already working to make sure your bike fits you well.

I'm impressed that you're riding 5 days a week indoors. Twice per week is my max. It sounds like you will have a very good base when you get to ride outside. Also bear in mind that many folks find their saddle less comfortable for indoor cycling than for outside rides, since you tend to shift around a bit when you're on actual roads or trails.