A Workout You Can Do With Just One Weight Plate – No Barbell Necessary

While you’ve likely seen people bench pressing or deadlifting with a weighted barbell at the gym, you don’t necessarily need to wait until a bench or squat rack frees up to get a good workout. In fact, depending on your goals, you may only need one thing: a weight plate.

Midsection of young mixed race man doing exercise in gym.

(Image: Halfpoint Images/Moment/GettyImages)


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This relatively inexpensive piece of equipment is not only easy to store and use, but it’s more versatile than you might think. A weight plate can be used for strength training, endurance work, flexibility, balance and injury prevention.

Whether you’re dragging and pushing plates for cardio, throwing plates outside to build explosive power or simply working on grip strength, introducing plates into your workout can add some variety to your routine. Check out this weight-plate workout and see for yourself. Just be sure to start with a lighter weight before you increase the resistance.

Read more: A 25-Minute Dumbbell HIIT Workout Perfect for Beginners

Weight-Plate Workout Warm-Up

For the following warm-up, all you need is one weight plate. At first, use the same weight plate for all five exercises, but as you get stronger, add heavier weights for some of the exercises. Perform this warm-up and workout for two to three rounds.

Read more: 10 Dynamic Warm-Up Exercises to Prime You for Your Workout

Move 1: Front Plate Raise

Man performing front plate raise.

(Image: Martin Rooney)

  1. Hold the plate from the sides and lowered in front of the body.
  2. Raise the plate overhead with the arms extended at the elbow. 
  3. Lower under control. 
  4. Repeat for two sets of 10 reps.

Move 2: Plate Truck Driver

Man performing plate truck driver.

(Image: Martin Rooney)

  1. Hold the plate from the sides in front of the body with the elbows extended. 
  2. Twist the plate to one side so that one hand is on top and the other on the bottom of the plate. 
  3. Return to the start position and then twist in the opposite direction. 
  4. Repeat for two sets of 20 turns.

Read more: 24 Push-Up Variations for Total-Body Strength

Move 3: Plate Triceps Press

Man performing plate tricep press.

(Image: Martin Rooney)

  1. Hold the plate overhead from the sides. 
  2. Lower the plate behind the head, keeping the elbows high. 
  3. Raise the plate back to the start position by extending the elbows. 
  4. Repeat for two sets of 12 reps.

Move 4: Plate High Pull

Man performing plate high pull.

(Image: Martin Rooney)

  1. Hold the plate from the top and lowered in front of the body. 
  2. Pull the plate up to chin height by raising the elbows higher than the hands. Pause and squeeze the shoulders
  3. Lower the plate back down under control. 
  4. Repeat for two sets of 15 reps.

Read more: The 5 Best High-Intensity Exercises for Weight Loss

Move 5: Plate Hip Twister

Man performing plate hip twister.

(Image: Martin Rooney)

  1. Hold the plate from the sides and twist the chest and shoulders to one side while bringing the knee on that side forward. 
  2. Quickly reverse the direction and switch the position of the feet. 
  3. Repeat for two sets of 40 twists.

Full-Body Weight-Plate Workout

The four exercises of this main portion of the workout will hit almost every muscle in your body and improve flexibility in your shoulders, core and hips. These exercises are also designed to improve balance and coordination.

Since this workout demands weighted movements of both the arms and legs, start with a lighter plate and go heavier if you’re comfortable after the first set — but maintain good form!

Move 1: Press and Step

Man performing press and step exercise.

(Image: Martin Rooney)

  1. Stand with feet together and the plate at chest level with the elbows at your sides. 
  2. Then, while keeping the head at the same height, simultaneously step the foot out in the direction you are moving while pressing the plate forward. 
  3. Hold for one second and then move the other foot sideways to return to the original position. 
  4. Repeat for three sets of 20 steps and presses.


You can use an open space and move in one direction for the whole set, or if space is limited, just move back and forth each step.

Move 2: Raise and Step

Man performing raise and step.

(Image: Martin Rooney)

  1. Stand with feet together and the plate held at your shins with the elbows at your knees. 
  2. Then, while keeping the head at the same height, simultaneously step the foot out in the direction you are moving while raising the plate overhead. 
  3. Hold for one second, then move the other foot sideways to return to the original position. 
  4. Repeat for three sets of 20 steps and raises.

Read more: 10 Popular Exercises That Can Hurt Your Back

Move 3: Front Lunge Walk

Man performing front lunge walk.

(Image: Martin Rooney)

  1. Stand with the plate held at the chest with a forearm grip. 
  2. Step forward with one foot and lower the back knee until it almost touches the ground. 
  3. Hold the bottom position for one second, then step forward back to the original position. 
  4. Then, lunge forward with the other leg. 
  5. Repeat for three sets of 10 steps on each leg.

Read more: A Killer Full-Body Workout for the Gym Floor

Move 4: Front Lunge and Twist

Man performing front lunge and twist.

(Image: Martin Rooney)

  1. Stand with the plate held at chest height with your elbows close to your sides. 
  2. Step forward with one foot and lower the back knee until it almost touches the ground. 
  3. Twist the shoulders and plate in the direction of the front leg, contracting your core.
  4. Hold the bottom position for one second, then step forward back to the original position. 
  5. Then lunge forward with the other leg and twist in that direction. 
  6. Repeat for three sets of 10 steps and twists on each leg.

Source: Article by Martin Rooney (


Why Fasting Works

Lacaosa for Getty Images

Ancient Romans found the idea of breakfast repellent. They were “obsessed with digestion,” according to the historian Caroline Yeldham, and believed eating more than one meal a day was unhealthy and gluttonous.

If that’s the case, the likes of Cicero and Marcus Aurelius were early adherents of “intermittent fasting,” which is a catchall term for a handful of related diets that either restrict food intake to certain hours of the day or limit intake several days each week. The nomenclature can get confusing, but the most popular and evidence-backed of these fasting plans are known as time-restricted feeding, alternate-day fasting, and the 5:2 diet.

The first — time-restricted feeding — involves compressing the day’s snacks and meals into a narrow window of time, usually six or eight hours. The operating theory here — one that, to an extent, nearly all nutrition experts support — is that the human body wasn’t designed to consume and digest food all day, every day.

“Most people are putting something caloric in their mouths essentially every minute they’re up, and we know that from an evolutionary perspective, this is not how humans or animals are geared to eat,” said Mark Mattson, a fasting researcher with the National Institutes of Health and an adjunct professor of neuroscience at the Johns Hopkins University School of Medicine.

In both human beings and mice, studies have found that constraining food intake to an eight-hour window promotes weight loss, regardless of diet quality. “If you restrict the time window of eating, you can put animals on a McDonald’s diet and they don’t get fat,” Mattson said.

No one is suggesting a McDonald’s-only plan. “I think quality of diet is important in the long term for reduction of heart disease and diabetes risk,” said Krista Varady, an associate professor of nutrition at the University of Illinois at Chicago. “But in the short term, even if people don’t eat healthier, they still lose weight.”

Varady coauthored a 2018 study that found obese men who ate only between 10 a.m. and 6 p.m. lost an average of 3 percent of their body weight after three months, and also improved their blood-pressure scores.

Apart from that 2018 study, much of Varady’s research has focused on alternate-day fasting. These diets involve eating freely one day and restricting food intake to 500 calories the next. “Alternate-day fasting produces faster weight loss, but it’s harder to follow,” Varady said. In three months, she said someone on a time-restricted diet can expect to lose five to 10 pounds, while someone on an alternate-day fasting regimen would likely lose 10 to 15 pounds.

In three months, she said someone on a time-restricted diet can expect to lose five to 10 pounds, while someone on an alternate-day fasting regimen would likely lose 10 to 15 pounds.

Weight loss aside, the metabolic and disease-lowering benefits appear to be similar when comparing time-restricted feeding and alternate-day fasting diets, Varady said. And the same goes for 5:2 plans, which involve eating normally five days a week but mixing in two non-consecutive days of caloric restriction — usually defined as 500 to 600 calories or fewer. A 2018 studyin the American Journal of Clinical Nutrition found people lost an average of 7 percent of their body weight after 12 weeks on the 5:2 diet, and a 2018 study in JAMA found that following a 5:2 plan for one year improved blood-sugar scores among people with Type 2 diabetes. Both of these studies found that the 5:2 plan either matched or bested traditional diet strategies that involved cutting calories on a daily basis.

Bortonia for Getty Images

All this evidence has nutrition experts buzzing. Traditionally, popular weight-loss plans have concerned themselves with the types and amounts of foods a person eats. Most have involved either cutting carbs or cutting fat. But time and again, research has shown that these approaches fail in the long run. While most diets work in the short term, inevitably, the weight comes back. The appeal of intermittent fasting is that it concerns the timing of meals, not the content. “It’s not good to constantly bombard our bodies with nutrients,” Varady said. “Fasting gives the body a break from having to deal with food coming in all the time.”

At this point, Varady said, the research doesn’t reveal which of the popular fasting plans is optimal for health or weight loss. There aren’t good head-to-head studies comparing these diets. But time-restricted feeding — because it does not involve severe restriction or counting calories — seems to be nosing ahead of its competitors. “People like it because all they have to do is watch the clock and pick their window,” Varady said. (A common practice is to skip breakfast and morning snacks, and then eat freely from noon to 8 p.m.) Experts usually cite poor adherence as the prime reason that diets fail in the long-term. If people find it easier to stick with time-restricted feeding compared to other fasting diets, as studies to date suggest, that’s a big selling point.

Another unsettled question: Are fasting diets beneficial for healthy people who aren’t trying to lose weight? Here, the data are murkier.

“We only have good evidence that intermittent fasting is a good option for overweight and obese people,” said Michelle Harvie, a research dietitian at Manchester University in the U.K. who studies the effects of intermittent fasting on health and disease. “We don’t know of [intermittent fasting’s] benefits in normal-weight people as it has not been studied.”

Varady shared this view. “There’s not that much evidence out there at this point on healthy adults,” she said. Some studies found that certain groups who practice intermittent fasting for religious reasons — such as Seventh-day Adventists and Orthodox Christians — enjoy health benefits. But Varady said these groups tend to lead healthy lifestyles, at least compared with the average American, and so it’s tough to tell whether to credit fasting. “I’m hopeful that intermittent fasting will have more general health benefits, but we need more long-term studies,” she said.

But while most of the work on intermittent fasting involved sick or obese adults, there is some evidence that periodic, long-duration fasts may also benefit healthy folks.

“The longer you fast, the more you basically kill cells,” said Valter Longo, a professor of biological sciences and gerontology at the University of Southern California. “That sounds like a bad thing, but the cells that die are unhealthy ones.”

According to Longo, dysfunctional cells and disused cell components steadily accumulate in the body as a person ages, and these ailing cells contribute to the aging process and age-related diseases like cancer. But when the body gets an extended break from food and digestion — something on the order of five days — it has to break down its own tissue for sustenance. And in so doing, it ends up clearing away unhealthy cells and making room for new ones to flourish. “So fasting kills cells, but with refeeding [following the fast], the cells not only come back but are healthier,” he said.

Some of Longo’s work — most of it on mice — found that an extended fast can trigger a number of beneficial biochemical changes, including the regeneration of healthy cells and a retardation in the growth or development of cancer cells and tumors. More of his work has found that fasting reduces inflammation and oxidative damage, and also “reprograms” an individual’s metabolism in ways that may combat Type 2 diabetes.

It normally takes several days of water-only fasting for the body to initiate these processes, and this kind of fasting can be dangerous without close medical supervision. But some of Longo’s research on humans found that a specially designed, temporary fasting diet — known as the fasting-mimicking diet, or FMD — can provide people with sustenance without interrupting these cell-regenerating operations. “It’s not pure fasting — it’s not water-only,” he said. “People can eat nuts and non-starchy vegetables, raw or cooked, dressed with a tablespoon of olive or canola oil and lemon, vinegar, and salt.” But the FMD is very low in calories — as low as 300 per day, depending on a person’s health status — and no proteins or carbohydrates from grains are permitted, he said.

A 2017 study of Longo’s found that people who stuck with FMD for five consecutive days a month for three months were slimmer, had lower blood pressure, and improved cholesterol scores. They also had lower circulating levels of hormones associated with inflammation and disease risk. Here again, FMD benefited adults at risk for disease more than healthy ones. But Longo said most Americans fall into the “at-risk” group, and he believes FMD can help prevent or lower a person’s risk for a number of age-related diseases.

“If you’re very healthy, I would say do the fasting-mimicking diet two to three times a year,” he said. “If you’re unhealthy, once a month, but only with a doctor’s recommendation.” (Based on his research, Longo helped formulate diet products that are sold commercially under the name ProLon. These provide people with the nutrients they need to safely complete a five-day fast without undue risk. He donates his share of profits to charity and does not receive consulting fees from the company.)

In the not-too-distant future, the evidence backing fasting diets may be so solid that doctors recommend these plans to sick and well patients alike. The science isn’t there yet. But for overweight or obese Americans looking for new, research-backed diet strategies, few are as promising as those that incorporate elements of fasting.

Source: Markham Heid (


Red Meat ‘Most Perfect Food’ For Humans

Red meat is the ‘most perfect food’ for humans, closely followed by milk, according to a leading nutrition expert.

Red meat ‘most perfect food’ for humans, closely followed by milk, says nutrition expert 

Professor Robert Pickard, emeritus professor of neurobiology at Cardiff University, said the agricultural industry had been ‘the butt of an enormous journalistic effort to sell copy by producing totally indefensible headlines’ about red meat causing cancer.

Prof Pickard also hit out at the International Agency for Research on Cancer (IARC) report which claimed processed meats ‘definitely’ cause cancer and lean red meat ‘probably’ causes cancer.

Speaking at NFU Cymru’s annual conference in Llandrindod Wells last week (November 7), he said: “There is not a single proven case of eating red meat or processed meat actually causing a cancer.

“This [is not] objective scientific analysis. This has been put together by people who have their own agenda, which is nothing to do with the nutritional benefit of red meat and red meat products.

“Look at the listing into which they put processed meat. You have got arsenic, you have got diesel exhausts, you have even got plutonium. No serious scientist would do this.

“If you feed plutonium to laboratory mice, they will develop tumours, sometimes within days. After about three or four weeks, they will all be developing tumours.

“If you feed processed meat to the same laboratory mice, they will just get fat.”


Prof Pickard went on to say he has not had a single complaint from the authors of the report, despite publicly criticising it in the years since its publication.

“But I have had lots of letters from other people in the scientific community, and practising doctors, saying ‘thank you very much for putting the record straight’,” he added.

“Red meat is the most nutritious food you have available on your plate. It contains all the minerals, all the vitamins, all the protein amino acids which are required in the correct ratio and all the fats which are required in the correct ratio.

“It is the most perfect food for a human being, and coming close behind it is milk. Babies build their entire bodies getting nothing but milk for months and months.”

Source: Article by Abi Kay (


Do Humans Need Vitamin C?

Do humans need Vitamin C?” I wondered…

When I first decided to experiment with the Carnivore Diet, I had some concerns.

I was going from Keto to Carnivore and worried about the lack of fiber and the elimination of many “healthy” plant-based antioxidants. I was curious about its associations with cancer and correlations with disease. I wondered about what a carnivore’s carbon footprint must look like.

But what concerned me the most was vitamin C.

Vitamin C

Vitamin C is a powerful antioxidant and Linus Pauling, one of my favorite scientists in history, believed it was the solution to all diseases of civilization. Together with vitamin E it reduces lipid peroxidation. It’s a cofactor in many enzymatic reactions – including those in the making of collagen and carnitine.

But what I was most concerned about was that inadequate vitamin C can result in scurvy.


Vitamin C is essential in the synthesis of collagen. Many animals can synthesize vitamin C out of glucose. But humans as well as primates like monkeys and apes lost this ability about 60 million years ago. We lack the enzyme (L-gulonolactone oxidase – GULO) that is required in the last step in the synthesis of Vitamin C from glucose. [r]

Because of this, we must consume our vitamin C or risk the consequences of scurvy – fatigue, weakness, gum disease, poor wound healing, and potentially death from infection or bleeding.


Looking through the lens of evolution has influenced my nutrition views as much as looking through the lens of microscopes. Evolution doesn’t tend to just drop things because they are no longer useful. It selects for advantages.

But what’s the advantage of not synthesizing an essential vitamin?

Uric Acid

In our evolutionary history, we also loss the ability to break down uric acid. And there is a striking parallel between the loss of the ability to synthesize vitamin C and the loss of the ability to break down uric acid.

Uric acid is a major antioxidant, more potent than Vitamin C.

Losing the ability to break down uric acid resulted in higher levels of uric acid in primates. These high levels are thought to explain the relatively long lifespans of apes.

It’s entirely possible, if not likely, that increased uric acid took over many of the antioxidant functions of vitamin C.

Glucose-Ascorbate Antagonism Theory (GAA Theory)

When we look at animals that make their own vitamin C, we find they make less of it when carbohydrates are low.

Which is interesting – low carbohydrates would indicate a lower vitamin C intake from the diet and presumably a higher need to make it endogenously.

Yet we see the opposite.

The more carbohydrates/glucose an animal eats, the more vitamin C it gets from its food, AND the more it makes endogenously.

This suggests that more vitamin C is needed in a glucose-based metabolism.

It also suggests that Vitamin C requirements may be less in low-carbohydrate conditions. [r]

This makes sense though.

Glucose and vitamin C look very similar. There molecules are nearly identical. They even use the same pathways for absorption into cells. Because of this they directly compete with each other for uptake into cells. And glucose wins out preferentially.

Orange Juice

orange juice and vitamin c

This is why drinking orange juice doesn’t make sense (at least for vitamin C purposes). It may have a lot of vitamin C, but it’s high sugar content blocks that vitamin C from getting used.

This is also why diabetics with high blood sugar have strikingly similar symptoms that are seen with scurvy. They are vitamin C deficient even though they may be getting “adequate” intake from their diet or supplements. The glucose blocks out the vitamin C.

In fact, the benefit of vitamin C in disease may not have anything to do with its antioxidant properties. Rather, high dose vitamin C could sometimes compensate for the glucose overload and insulin resistance that is characteristic of many of the diseases of modern man.

Linus Pauling was on to something after-all.

Meat, Vitamin C, and Scurvy

Our food labeling would lead us to believe that meat doesn’t contain vitamin C. But it does.

And in the absence of carbohydrates far less vitamin c is needed. It doesn’t have to constantly compete with glucose for uptake.

The amount of vitamin C to prevent scurvy is just 10 mg/day in the context of a high carb diet.

In a low/no carb diet, even less is needed.

On the Carnivore Diet, the meat content plus the absence of carbs creates an environment that doesn’t result in scurvy.

Vitamin C’s role as a cofactor in hydroxylation reactions (transferring a hydroxl group to the amino acids lysine and proline), is what helps make the building blocks of collagen. But meat comes “pre-packaged” with hydroxylysine and hydroxyproline – further bypassing much of the requirement for vitamin C.

So even though the amount of dietary vitamin C consumed on a meat-based diet may be lower compared to that of a plant-based diets with fruits and vegetables, the former has a lower need for vitamin C with higher bioavailability.

Antioxidant Properties

Well if we don’t need Vitamin C to prevent scurvy on a meat-based diet, surely we need its antioxidant properties, right?

Well, no.

Endogenously synthesized uric acid and glutathione (natural human antioxidants) are much more powerful and take over much of the roles that vitamin C would play. Plus, in a low carb diet these powerhouses are up-regulated.

In essence, we “turn on” more of our most powerful antioxidants. In addition glutathione and uric acid spare vitamin C by recycling it.

So Do Humans Need Vitamin C?

Yep we do.

But how much is entirely dependent on the context of one’s diet. If you eat a high carb diet, you need a lot more vitamin C to compete with those carbs for uptake.

Contrary to popular belief, meat does contain vitamin C, and in the context of a low/no carb diet like the Carnivore Diet, very little vitamin C is actually needed to prevent scurvy. This environment also up-regulates our naturally produced antioxidants. It’s likely the loss of endogenously synthesized vitamin C was not detrimental to our hominid ancestors but rather conferred a competitive advantage (perhaps from the uptick of the likes of uric acid and glutathione) that coincides with our remarkable ability to recycle the vitamin c.

However, a mismatch, the “discordance theory,” between our current diet and ancestral physiology is likely the cause of vitamin C deficiencies and their association with disease.

As is seen time-and-again in research, the clinical manifestation (vitamin C deficiency for example) is the consequence, not the cause, that can only be understood in the proper context.



Ghee Vs Butter – Which Is Better For You

Chances are you’ve heard of ghee at this point. 

Whether you’ve seen it scrolling across your social feed or saw it in a recipe, it’s pretty clear that ghee is experiencing a surge in popularity. 

But what makes ghee so different from butter? And is one better than the other?

In this article, I’m going to break down the difference between ghee and butter and shed some light on why each of them should hold a place in your kitchen.

The Basics 

Let’s start with the simple stuff – butter. Butter is made by churning cream until the fat separates from the solid. The solids are butter. Butter does have some water and dairy protein remaining, it is about 80% fat by volume.

Blood glucose and insulin

Ghee is a form of clarified butter, a process where butter is heated at a low temperature to separate and remove excess liquid and dairy solids (*). As a result, pure butterfat remains. During this process, a caramelized, nutty, rich flavor develops. 

The butter also changes from a pale to a deep yellow color. The resulting product is shelf-stable, has a higher smoke point (this means you can cook with it at higher temperatures) and, based on USDA food analysis, is a bit more nutrient-dense than butter.

The History of Ghee

Ghee has been used for thousands of years in the Indian culture. The origins of ghee have both historical and practical roots. The heat in India and other parts of southern Asia does not lend itself well to storing butter. Once the butter is processed into ghee, it has a longer shelf life.

Ghee is considered a sacred fat in Hindu mythology and is a pillar of sacred Hindu rituals even today. Prajapat, the god of offspring, is said to have created ghee by rubbing his hands together. When he poured the ghee onto the fire, he created the first offspring.  

In Ayurvedic medicine, an ancient healing science from the eastern tradition, ghee is used to blend herbs for medicinal purposes.

The Benefits of Ghee

#1. Low in Dairy Protein and Lactose

Ghee has trace amounts of the dairy protein casein and milk sugar lactose. This is advantageous for those with an intolerance to dairy proteins or lactose as it is so low that most people with sensitivities tolerate it. 

However, those who are highly sensitive or allergic should probably avoid it. Butter does not have much of either of these either but, if you’re sensitive, a little is problematic.

#2 Nutrient Dense

Because ghee has less water and protein than butter, the nutrients that hang out in fat, like Vitamins A, E, D, and K, are more concentrated (*). 

Ghee is also a source of conjugated linoleic acid (CLA) (*). Beta carotene, a precursor of vitamin A, is found in small amounts in both butter and ghee and is what gives it the yellow color (*).

Ghee also contains butyrate (*), a short-chained fatty acid that is found in animal milk as well as produced by intestinal bacteria in the digestion of carbohydrates. 

It has a wide array of health benefits including reducing inflammation in the gut lining, nourishing and reinforcing the gut barrier and may play a role in the prevention of colon cancer (*). 

Finally, ghee is a source of medium chain triglycerides (MCT). MCT’s are easier for the body to digest than other fats and are especially good for someone following a ketogenic diet as the body can convert them into ketones pretty efficiently. 

MCT’s are also known to boost energy, enhance cognitive function and reduce appetite (***)

Insulin blocks fat burning

Before we move on, you may be wondering what all these vitamins and other nutrients actually do for our bodies? Take a look at this quick simple summary of the nutrients and their function to wrap your brain around why we want to boost them in the diet. 

Of course, these nutrients don’t have one singular function but the purpose here is to give you the basics and keep it simple.

Vitamin AVision
Vitamin KBone health, blood clotting
Vitamin ESkin health, protects cells from oxidative damage
Vitamin DBone health, immunity
CLAAnti-inflammatory, improve body composition by reducing body fat (*)
ButyrateAnti-inflammatory, supports gut health

#3 Shelf Stable 

Ghee does not require refrigeration. Because it is newer to the US culinary and health food scene you may sometimes find it in the refrigerated section – mostly because some people just don’t know it doesn’t need to be kept cold! 

Ghee will last about 3 months after the jar is opened. It’s best to store ghee (and other fats for that matter) away from light and heat to maximize nutrient density, quality, and shelf life. 

#4 High Smoke Point

Removing the dairy proteins and lactose, gives ghee a higher smoke point than butter, 485 degrees Fahrenheit compared to 300 degrees, to be exact. This means you can cook with it at higher temperatures without fear of burning the fat or the rest of your dish. Burning fat and food cooked in fat doesn’t just taste bad, it’s also bad for your health. 

Burning damages food, especially fats, and turns otherwise healthy food into something that is harmful to your health. Eating large amounts of burned or charred foods is associated with an increased risk for colon cancer.

#5 Rich Caramel Flavor

The process of making ghee creates a caramel-like flavor that adds richness to foods and beverages like bulletproof style coffee, curries, sauteed veggies, and soups.

#6 Transports Fat-Soluble Vitamins

Vitamins A, D, E, and K are fat-soluble meaning they require fat for transportation through the body. Cooking or topping food with ghee ensures these vitamins are absorbed. 

Standard american diet causes weight gain

The Benefits of Butter

#1 Transports Fat-Soluble Vitamins

Vitamins A, D, E, and K are fat-soluble meaning they require fat for transportation through the body. Cooking or topping food with butter ensures these vitamins are absorbed. 

#2 Mild flavor

Butter has a milder flavor since it is churned rather than heated (like ghee) and doesn’t stand out as much as part of the flavor profile of a dish or beverage. 

#3 Nutrient-Dense

Butter and ghee have all the same nutrients but there is more water and dairy protein in butter so the nutrients are slightly lower. 

So just like ghee, butter contains vitamins A, D, E and K as well as CLA and butyrate. There is some discrepancy in whether butter or ghee is higher in butyrate.

#4 Less expensive

In general butter is technically less expensive. This is because there is more water by volume and butter requires less processing (fewer steps, fewer resources = lower cost).

Choose Grass-Fed

Whether using butter or ghee, always choose grass-fed when it’s an option. 

Sure, you’ll be at a restaurant or neighborhood party and it may not be available but when it is – it’s absolutely worth it to choose grass-fed.

You’ve heard the phrase “you are what you eat”, well this goes for animals as well as people! Animals that eat green plants (ie cows that eat grass, fish that eat algae, etc.) are higher in nutrients like omega 3 fatty acids and the CLA I mentioned above (*).

The green plants have more nutrients per calorie than grains like corn or wheat. 

As a result, the meat, dairy, eggs and any other byproduct of these animals are going to be higher in nutritional value.  Like humans, grain fed cows are less healthy

Insulin resistance is related to all chronic disease

What About the Saturated Fat?

Saturated fat has gotten a bad rap for the last several decades but what we now know is that much of the research supporting the theory that saturated fat is bad for health is weak and more recent, well designed studies show that it does not increase risk of heart disease or death (*). 

Saturated fats do play a role in good health, one of the biggest is raising levels of good cholesterol (HDL) and increasing the size of LDL particles (**). The small particles of LDL are the subtype of LDL that are most closely connected with heart disease. 

In fact, the MCT’s I mentioned earlier are a saturated fat. MCT’s are more easily turned into ketones and used for fuel as compared to longer chain fats and have a number of health benefits as noted above.

Ghee vs Butter Comparison – Per 2 Tablespoons

Nutritional Data from the USDA Standard Reference Database and sourced through Cronometer

Calories225 kcal204 kcal
Fat25.5 g23 g
Saturated Fat15.9 g14.3 g
Monounsaturated Fat7.4 g6.6 g
Polyunsaturated Fat0.9 g0.9 g
Omega 30.4 g0.1 g
Omega 60.6 g0.3 g
Trans Fat1.0 g0.9 g
Carbohydrates0 g0 g
Sugar0 g0 g
Protein0 g0.24 g
Vitamin A786.4 IU (34% DV)709.1 IU (30% DV)
Vitamin D3.3 IU (1% DV)2.9 IU (0% DV)
Vitamin E0.7 mg (5% DV)0.7 mg (4% DV)
Vitamin K2.2 μg (2%)2 μg (2%)
FlavorRich, nutty, caramelMild, sweet

*Nutrients are measured in different ways based upon their chemical composition and the origins of their discovery, g=grams, IU = International Units, mg = milligrams, μg = microgram

Cooking with Ghee

Ghee can easily be swapped for any oil or butter in cooking. Because of its high smoke point its ideal for high heat recipes like roasting or pan-frying foods like meat, vegetables, and eggs. Ghee also blends well into hot liquids like coffee and tea for a foamy, frothy, latte like beverage. 

Because ghee is higher in fat than milk, blended coffee with ghee is more satisfying and provides more energy than a traditional latte. Many people use ghee in morning beverages to simulate fasting without hunger. Because there aren’t any carbs in ghee, the body is sort of tricked into thinking it is fasting.

Where to Buy Butter and Ghee

Butter is typically sold in the refrigerated section of the grocery store. As discussed earlier, make sure to look for grass-fed butter. While organic butter does come from cows that eat grass, the labeling standards for using the terms “grass-fed” on the packaging are higher. 

Anymore you don’t need to go to a fancy health food store to get grass-fed butter, in fact you can get it at most grocery stores.

Ghee is shelf-stable (hopefully, you’ve gotten that concept at this point!) so you can buy it through online retailers and specialty food companies or you can buy it at the grocery store. 

Ghee should be on the shelf with other oils however, many grocery stores still put it near the butter. So, if you’re having trouble locating it, make sure to look in the dairy case. 

Some good brands of ghee include Organic Valley Farms and Fourth & Heart. For butter, Kerrygold is my favorite. 

How to Make Ghee

If you want to save some money, try making ghee at home. It’s simple. Here’s how:

1. Heat butter on medium low until it starts to separate

2. Skim the whey off top

3. Cook until it’s clear and all milk solids sink to the bottom

4. Let it cool and strain through a cheese cloth

Voila. One of the most nutritious foods in the world. It’s time to throw those vegetable oils in the trash. 

The Take Home

Both grass-fed ghee and butter are nutritional powerhouses for the diet. Both have a place in the kitchen – butter in the refrigerator and ghee in the pantry. 

While ghee can be used interchangeably in both low and high-temperature cooking, butter should be reserved for dishes cooked under 300 degrees F. 

While ghee has slightly more nutritional value, the differences aren’t huge. The largest benefit of using ghee is that it is dairy protein and lactose-free. 

So, if that is a concern for you choose ghee, if not use whichever you prefer for low temperatures and ghee for higher temperature cooking.



How Do Carnivores Get Vitamin C? Is Scurvy An Issue?

One of the most frequent arguments brought up against the Carnivore Diet or other low carb diets. That without taking in enough vegetables you will end up with scurvy, like the pirates and sailors of old. While this has no basis in facts the swirling winds of mistruth continue to spread themselves.

How Do Carnivores Get Vitamin C? There is Vitamin C in all meats but the levels have never been fully tested and validated. Instead due to the lack of carbs and anti-nutrients in plants we absorb the little we need without competition for the receptor meaning there is less need to consume more.

Let’s explore more about what Vitamin C is necessary for and why we believe that we have specific sources which can only provide this. As well as dive into why we need so much more Vitamin C when we eat vegetables.

How Do Carnivores Get Vitamin C - Vitamin c tablets and liquid bottles with orange slices
Vitamin c tablets and liquid bottles with orange slices 

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Do You Need Vitamin C on a Carnivore Diet?

Yes, each person needs Vitamin C, where the arguments come from is how much and where they are available for our body to use. We have long been told that only vegetables contain the levels of Vitamin C we need, the reason for this is that meat contains Vitamin C but not as high as most vegetables.

Vitamin C is required for your bodies correct functionality, instead of asking whether you need Vitamin C the correct question is more along the lines of:

Do we need much Vitamin C on a low inflammation diet?

You see what happens when you consume plants you get anti-nutrients which block absorption of Vitamin C and many other vitamins and minerals. So taking in a high amount of Vitamin C is required when the plants are also attempting to stop you from using them for food.

Vitamin C and Glucose are similar structurally and share the same uptake pathway in the body (link). They basically compete for the same receptor, which has a greater affinity for glucose. So the less glucose (carbs) you consume, the less vitamin C you actually need

How to Get Vitamin C on a Carnivore Diet

For a carnivore diet you still have multiple methods of how you can add in Vitamin C to your diet if you feel you need to add more. The most common way is the same as you would approach it on your current diet which is to supplement with a vitamin or multi-vitamin. While not ideal this is a solid strategy but be aware that a high amount of what you consume through supplementation you will urinate out.

The preferred method on a carnivore diet to add additional Vitamin C into your diet would be to start eating liver, like our parents and their parents before them. Liver, in particular, pork liver contains a very high amount of Vitamin C and may be a key as to why our parents and grandparents thrived and we have started to stumble into this fast food generation.

In regards to “fast food” I am not only stating restaurants like Burger King, I am meaning grocery stores and pre-packaged junk frankenfoods which prey on our brains by making them hyper-palatable.

Is Vitamin C Found in Meat?

Vitamin C is found in all muscle meats in typically lower amounts than the vegetable sources. While this may appear on the outside to prove we want veggies for the content of Vitamin C, well you absorb the meat based vitamins much better than their vegetable cousins. This means that maybe by volume it is less but by functionality it is a far more usable in your body and also far less anti-nutrient issues.

Dr Ken Berry Covering Carnivore Diets and Vitamin C

What Is Scurvy?

Scurvy is a disease caused by a lack of Vitamin C and was named “sailors disease” due to the occurrence from sailors out in the ocean for months. Sailors would get this due to the lack of quality foods since they didn’t have refrigeration which caused them to need to bring long shelf life foods.

A disease caused by a deficiency of vitamin C, characterized by swollen bleeding gums and the opening of previously healed wounds, which particularly affected poorly nourished sailors until the end of the 18th century. 

Oxford Dictionary

Scurvy occurs when there is a lack of vitamin C for a long duration. This deficiency eventually leads to symptoms of weakness, anemia, gum disease, and skin problems.

These issues occur as vitamin C is a needed part in our bodies ability to make collagen, an vital component in connective tissues. Connective tissues are essential for structure and support in the body, including the structure of blood vessels.

A lack of vitamin C will also affect the immune system, absorption of iron, metabolism of cholesterol and other functions. Vitamin C is also needed for synthesizing dopamine, norepinephrine, epinephrine, and carnitine, needed for energy production. 

How Do You Get Scurvy?

If you are eating a very nutrient poor diet like the Standard American Diet you will have vitamin issues and will want to supplement to ensure there is enough in your body to facilitate functioning. When you eat a nutrient dense meal your body can take the nutrients from the food you eat making supplementation unnecessary and at best a waste of your money.

The way you get scurvy is only when your body has no more available vitamin C and you aren’t consuming enough foods with Vitamin C to negate this issue.

The onset of the symptoms from scurvy will depend on the length of time that it takes for you to use up your limited body storage of vitamin C. The human body isn’t able to make vitamin C on its own so it is vital to get from foods. On average the onset of symptoms related to the deficiency is about four weeks. 

Why Carnivores Don’t Get Scurvy

Since Vitamin C is required to make collagen it is required for us to consume, you know what else has large amounts of collagen, meat, especially red meat. At some point our governments decided not to measure this amount and instead to set it as zero.

Which brings me to my final question. Since Vitamin C is known to prevent scurvy, which is an inability of your body to make connective tissue; doesn’t it make sense that an animals connective tissue would then contain everything you need to make your own?

When you aren’t consuming carbohydrates at the level of the standard western diet you don’t have the same issues of glucose fighting to be received. This allows for a better uptick on less levels of Vitamin C which is more than likely why a carnivorous diet works out so well for many.

Final Thoughts

Hopefully I have helped shed some light on the carnivore diet and your intake of vitamin C to ward of scurvy. There is no actual proof that we require fruits and vegetables to reach our needs of vitamin C, and hundreds and thousands of people who have been living over ten years without vegetables and fruit would agree with me on this thought.



Reverse Insulin Resistance With These 8 Steps

Do you want to make yourself immune to chronic disease?

If so, you need to prevent and reverse insulin resistance.

Good news and bad news. Which first? Okay bad news…

Insulin resistance is related to almost every chronic disease: 

  • Diabetes
  • Cancer
  • Alzheimer’s
  • Dementia  

It may not cause them all. But at the very least, persistently high insulin levels exacerbates them. 

Good news: you can reverse insulin resistance. And reversing it is one of the most important things you can do for your health. 

Learn more below about why insulin resistance is bad and the 8 simple steps to reversing it. 

What is Insulin?

Our cells generate energy from three different sources: protein, fats, and carbohydrates. Protein is a minor player. Most of our energy comes from carbohydrates and fat.

When Ancel Keys brainwashed us into fearing saturated fats, we needed to replace fat with carbohydrates. According to the CDC, from 1971 to 2000 American’s increased carbohydrate consumption by 25%. Fat was also reduced to less than 30% of calories.

Today animal products only constitute ~10% of calories in a standard American’s diet. 

Despite both being macronutrients, carbohydrates and fats produce very different chemical reactions when consumed. When we eat a carbohydrate, this leads to a complex chain reaction, which can take a toll on us. 

At any given time, your body only has a very small amount of sugar in your blood — around one teaspoon in your entire circulatory system. 

When you digest carbs, you break them down into glucose. For example, when you drink soda, your body will quickly break that down into glucose, and dump 5-10 teaspoons of sugar into your bloodstream. Five times more than the existing amount.

Your body, rightfully so, freaks out.

Your body (specifically your pancreas) responds by secreting insulin, which drives glucose into cells to ensure blood glucose levels stay constant. If this process doesn’t work, you’d have an instant case of diabetes. 

Blood glucose and insulin

How responsive blood glucose is to insulin is your insulin sensitivity. The more effective insulin is, the more insulin sensitive. The less effective, the more insulin resistant. 

However, most people don’t need all the energy they just consumed. At rest, your body burns at most 50 kcal of glucose per hour, so a lot of the new glucose goes into storage as glycogen [*]. 

Your body can only store so much glycogen, and when it exceeds these levels, the glucose is turned into fat. This process is called lipogenesis [*].

The glycemic index, which you have probably heard of, measures how much blood sugar rises and lowers after certain foods.

What is Insulin Resistance?

Over time your body can become less responsive to insulin’s signal.

How does it happen? Insulin resistance is an energy overload problem. 

It’s a result of maxing out all your fat cells. The simplest way to put it is that you’ve exceeded your ability to store energy, but there’s still abundant energy in your blood that your pancreas is trying to force into the fat cells. 

Think of it like a packed elevator and somebody is running for the door. You, the fat cell, don’t want to let them in even though you make eye contact. It’s an awkward situation…

Your cells don’t want more energy and are giving the middle finger to the rest of your body. They refuse to let energy in and start fighting with your pancreas. 

Your pancreas pumps out insulin, but your cells become less and less responsive to it. This is insulin resistance. 

What Causes Insulin Resistance? 

The biggest cause is consuming too much carbohydrates and fat together. 

Because excess glucose gets stored as fat it doesn’t make sense to simultaneously burn fat. So glucose and fat are burned reciprocally. 

Our bodies are too efficient to both burn and create fat at the same time. 

Instead, your body physically blocks fat from entering the cell to be converted to energy when insulin is present. 

Insulin blocks fat burning

If carbohydrates are eaten occasionally and they are lower glycemic, your insulin levels will normalize and your body will burn fat as fuel. But, as we all know too well, most people eating carbs aren’t doing so occasionally.

According to a new research by Dr. David Ludwig, when insulin is present: 

“Our rapidly growing fat cells take up too many calories, leaving too few for the rest of the body. That’s why we get hungry. And that’s why metabolism slows down if we force ourselves to eat less.” [*]

So, to summarize, when you eat carbs, a chain reaction occurs:

  1. Blood sugar spikes
  2. Pancreas secretes insulin
  3. Insulin secretion shuts off fat burning 
  4. Excess sugar gets turned into glycogen and fat for storing

Because you’re not burning fats, your cells get more and more packed. But you simultaneously have new energy in your bloodstream – the carbs and newly synthesized fats – that need to get in.

In response to the elevated glucose levels in your bloodstream, your pancreas pumps out more and more insulin to push the energy into your cells. 

The efficacy of the insulin drops over time until your cells become resistant to its secretion. 

Basically, to summarize: so many carbs are around that you can’t ever burn fat. 

Carbs and Fat Together Make You As Fat As Possible

And because sugar and fat are burned reciprocally, if you combine them it makes you as fat as possible. All the fat just goes straight to storage. 

Nutritional scientists have discovered this and actually use this methodology to fatten up rats. Researchers created an “obesogenic rat chow” made up of 14% protein, 45% fat and 40% carbohydrates. 

Well, thanks to the USDA, our basic dietary recommendations are basically the same obesogenic rat chow. 

Standard american diet causes weight gain

The fat and sugar accumulate in your bloodstream, causing more futile insulin secretion. When your insulin levels are chronically elevated, this is called hyperinsulinemia. 

Unsubstantiated evidence led experts to substitute saturated fats for poisonous carbohydrates. Now hundreds of millions of people around the globe are insulin resistant today. 

Every time you eat carbohydrates — especially refined, high glycemic carbs — your body goes to war with itself. And you lose. 

Ancel Keys’ Junk science has destroyed your health. 

Hyperinsulinemia & Insulin Resistance Causes More Death Than WW1 and WW2 Combined 

When you’re more insulin resistant, your body requires MORE insulin from your pancreas to push glucose and energy into cells. 

High insulin may not cause all chronic disease. But at the very least it exacerbates them. Having persistently high fasting insulin levels is called hyperinsulinemia. It usually goes hand in hand with insulin resistance. 

If you have insulin resistance, you’re at risk for chronic disease. There’s no chronic disease that’s not related to insulin resistance:

  • Heart disease [*]
  • 62% higher cancer mortality [*]
  • 160% higher gastrointestinal cancer mortality [*]
  • Prostate cancer [*]
  • Alzheimer’s disease [*]
  • Aging [*]
  • Inflammation: Elevated CRP and IL-6
  • Acne [*]

Think of chronic diseases like a tree. The fertilizers and starch, grain and sugars. And insulin resistance is one of the strongest roots

Insulin resistance is related to all chronic disease

Signs That You May Have Insulin Resistance

Below are some signs that you may have insulin resistance. 

  • Sugar & carbohydrate cravings
  • Acne
  • Persistent belly fat
  • Fatty liver disease
  • PCOS
  • Skin tags
  • Trouble concentrating
  • Elevated blood sugar
  • Getting “hangry” when you don’t eat for 2 or 3 hours
  • Anxiety & Moodiness: Insulin is master hormone controller and leads to a glucose roller coaster
  • Gum disease [*]
  • A waist larger than 35” for women or 40” for men
  • A fasting insulin level above 5

8 Actionable Steps to Reverse Insulin Resistance

The opposite of insulin resistance is insulin sensitivity. You want your body to only release small amounts of insulin and for it to be very effective.

How can you become more insulin sensitive? 

If you have insulin resistance, your body is at war with yourself. Your pancreas is willing to blow up everything to win. And your cells are extremely stubborn, have shut the door and are not giving up. They can’t give up because they’re full!

The loser of the battle: your health. 

You’re calling for the white flag. Below are some ways to reverse it and end this futile war.

1. Cut Out Highly Glycemic Carbs

Shocker: the best way to reduce high insulin levels is to stop eating the crap that raises it!

The amount of times I’ve seen someone with type 2 diabetes continue to eat carbohydrates is sickening. You’d think that this would be the obvious first step, but unfortunately it isn’t because it can open doctors to lawsuits. 

According to diabetes Dr. Bernstein, MDs prescribe a high-carb diet to their diabetic patients just so that they don’t get sued. 

Even though this leads to blindness & amputation, it prevents hypoglycemia, the 1 thing they can be sued for [*].

Carbohydrates are one of the main reasons why insulin exists. Most are highly insulinogenic. And they’re non essential (i.e. you don’t need ’em).

They’re providing nothing for you other than satisfying your carb addiction. If you’re insulin resistant you need to cut out carbs and fuel yourself from fat ASAP.

In this study, participants on Keto:

  • Ate 30% fewer calories
  • Lost 4 lbs in 14 days
  • Decreased hemoglobin A1c levels from 7.3% to 6.8%
  • And most importantly….improved insulin sensitivity by 75%

This is in just 14 days! 

The Ketogenic diet will reduce your insulin needs. It also will increase your metabolic rate, which frees up your fat cells to burn energy like they’re supposed to. 

Subjects of this study burned more energy just by having lower insulin levels. That’s the magic of reducing insulin. 

Low insulin speeds up metabolism

Lastly, carbohydrates cause oxidative stress, which worsen insulin resistance and inflame your entire body [*].

If you want to optimize your health, cut out these inflammatory, unnecessary carbs. 

2. Stop Eating Fructose

I know I rail out against carbs and glucose frequently. But somehow fructose is even worse. It’s like glucose’s evil twin.

Glucose and fructose metabolism are different. Almost every cell in the body can use glucose for energy. But only the liver can metabolize fructose. 

Fructose is like a nuclear bomb headed straight for your liver every time you eat it. It is 20x more likely to cause fatty liver than glucose alone.

And fatty liver can lead directly to insulin resistance. 

In this study, subjects were given 25% of their calories as kool-aid, sweetened with fructose or glucose for 8 weeks [*]. High school me would have been the first to sign up for this test….

It may seem like a lot, but actually this diet isn’t too different from an American’s diet today.

The fructose group was more insulin resistant and developed pre-diabetes after just 8 weeks. 

Fructose causes insulin resistance

3. Cut Out Vegetable Antinutrients

Vegetables aren’t here for human survival. They don’t want to be eaten. 

Turns out those “innocent and healthy” veggies are quite devious after all. To prevent predators from eating them, vegetables all have chemical weapons and booby traps set. 

They’re all like Kevin McAllister in Home Alone. Innocent looking, but destructive. Don’t judge a book by its cover…

Vegetable antinutrients cause insulin resistance

One of those groups of anti nutrients are lectins. They’re found primarily in grains, nuts, legumes and nightshades. 

And they wreak absolute havoc on your body, especially in high doses. This study found that when lectins they reach the bloodstream, they can bind insulin receptors and thereby interfere with insulin’s action [*]

Just one more reason to cut out vegetables and eat meat like we’re made to

4. Cook With Saturated Fats Instead of Vegetable Oils

Removing vegetable oils is one of the most important things you can do for your health. Not only are they directly linked to cancer and Alzheimer’s, they also cause insulin resistance. 

In this study, mice were placed on a high fat diet [*]. One group consumed olive oil and the other consumed vegetable oils.

The group of mice consuming vegetable oils developed insulin resistance. 

Vegetable oils cause insulin resistance

Another study showed that vegetable oils damage the GLUT4 transporter, which ultimately reduces the efficacy of insulin [*]

Instead, cook with natural fats like beef tallow, butter and ghee.

5. Eat Protein and Highly Nutritious Meat

What are you supposed to eat now that I’ve attacked your sacred vegetables and carbohydrates? 

The carnivore diet is the best way to reverse insulin resistance. Why? It maximizes nutrient density and cuts out all of the crap that causes insulin resistance in the first place. 

To reverse insulin resistance and achieve optimal health, you need to center your diet around highly nutritious meat and animal products.

Animal products have the most nutrient density and in the context of a low carbohydrate diet, do not raise insulin. 

Humans are carnivores. We’re made to eat meat. That’s why our body responds so well to it. And why we develop chronic disease when we avoid it in favor of all the nutritional sludge we’ve invented in the last 10k years. 

This allows you to maximize nutrient intake, while minimizing energy. Remember, insulin resistance is an energy overload problem. So you want to give your cells a chance to expend energy, rather than take it in. 

This study showed that patients on a high protein diet — 30% of their calories — completely reversed type 2 diabetes [*]. If this were a drug, doctors would be raving about it…

But it’s the only thing more magical. And that is red meat. 

High protein diet reverses insulin resistance

Protein also improves satiation and will reduce hunger. And protein tends to be correlated with low insulin foods. 

Another study below showed that a high fat diet will reverse ALL coronary heart disease risk factors — including insulin — vs a low fat diet. 

High fat diet reverses insulin resistance

And if you want to eat the most nutrient dense animal food possible, you need to try beef liver

6. Get Off Your Ass and Exercise 

If you want to be healthy, you need to get off of your ass. You need to try to mimic your hunter gatherer ancestors as much as possible. But still continue to follow me on Twitter, even though they didn’t…

Unfortunately, most people today are sitting down and eating all day. Most people are cramped in a cubicle surrounded by snacks. You want to do the exact opposite. Move around as much as possible throughout the day.

And most importantly for insulin resistance, conduct high intensity exercise. 

Other than consuming red meat, exercise is the fastest way to reduce insulin resistance. Just one single bout of high intensity training can increase insulin sensitivity 40% [*]

This study below showed that just 6 weeks of training, with one set of 8 exercises improved insulin sensitivity. You don’t need to go out and run a marathon. 

Just lift heavy weights. 

High intensity exercise reverses insulin resistance

Steak + deadlifts are a magical combination. 

Obesity is also highly correlated to insulin resistance, which rises linearly with BMI [*]. If you’re insulin resistant and obese, you need to cut your BMI. 

BMI and insulin resistance

Lastly, lean muscle mass is associated with better insulin sensitivity [*]. Lean muscle is like a glucose sink. It sucks up any and all glucose available in your blood stream. 

7. Start Intermittent Fasting. 

Dietary recommendations have destroyed your health by changing both 

(1) what we eat and 

(2) when we eat. 

If you want to restore your health, you need to restore both to your evolutionary ways. 

We’ve already covered what to eat. What about when to eat? 

In the early to mid 1900s, most people only ate 3 meals a day. But in the late 1900s, people started to eat 6-7 times a day. Doctors recommended many small meals to “speed up your metabolism”. 

Guess what? The only thing that’s speeding up is how fast you give money to big cpg and big pharma companies. And how fast you develop insulin resistance. 

You can only get energy from two sources: Food or body fat. But you can’t get energy from both at the same time. When you’re getting energy from food, this is called the fed state. When you’re getting your energy from body fat, this is called the fasted state. Insulin regulates this process. 

Fed and fasted states controlled by insulin

When you eat insulin levels increase, which signals to your cells to suck in energy from your bloodstream. And when you sleep, insulin falls, telling your body to use stored energy to run your vital organs. This is why you don’t die when you sleep. 

But most people are eating all day, and not giving their body enough time to lower these insulin levels and burn body fat. In fact, it takes ~12 hours to lower insulin far enough to actually burn body fat. But instead, most people shut this natural process off by eating a high carb meal first thing in the morning. 

“Breakfast is the most important meal of the day!” 

This is the biggest load of bull shit….Almost worse than the advice to avoid saturated fats.

When you first wake up in the morning, your insulin levels are low and you’re just about to enter the fasted state. 

The worst thing to do is to eat a big meal and change that. And what makes it even worse is that most people are eating dessert for breakfast…

No, they’re not eating a cake. But I’d consider something like cheerios with 33g of sugar dessert. This shuts off fat burning, spikes insulin as high as possible and drives all of that additional fat right into storage. 

And we all know what comes after a big spike….an even bigger fall. 3 hours later you’re going to be HANGRY, starving for another meal.

Instead, start intermittent fasting. Leverage your 8 hours of sleep time fasting and skip breakfast. Eat in an 8 hour window and fast from dinner to lunch time. 

Over time, you can work up to 18 to 24 hours of fasting. According to Ted Naiman, this is where the sweet spot is. 

But after 12 hours, you’ll still get immense benefits. 

Intermittent fasting and insulin

There are also many other benefits of intermittent fasting you can look forward to, according to Ted Naiman.

(Check with your doctor before fasting. This is especially important if you’re on meds and are diabetic)

Intermittent fasting benefits

8. Get Sleep 

Most people think insulin resistance is just a result of macro nutrient composition. But sleep plays a major role. 

Researchers found that one single night of sleep deprivation decreased insulin sensitivity by 25% [*].

An additional study showed that just two nights of 4h of sleep reduced insulin response by 30% [*]

This is also in healthy individuals! No matter how healthy you eat, you can become insulin resistant if you’re not sleeping well. 

What’s likely happening is that the beta cells in your pancreas become less responsive after you don’t sleep well [*]. They’re groggy, just like you are. 

Make sure to get your shut eye. 


Reversing insulin resistance is the most important thing you can do for your health. And frankly, it’s not even that hard.

Just 24hr of a fast makes insulin drop by half.

But instead, doctors tell patients to continue eating carbs throughout the day and pump themselves full of drugs.

Reverse this trend. The carnivore diet is the best way to reverse insulin resistance.