Do You Need To Eat Fruits And Vegetables?

“Eat your fruits and vegetables!” You’ve probably heard that nagging scold more often than any other nutritional advice — not only from your mother but from doctors, health organizations, and governments — over the last four decades.


Eating fruits and veggies is so often recommended as the best way to live longer, healthier lives, that questioning it seems unbelievably controversial. After all, observations show that healthy people who eat fruits and vegetables can consistently live into their 90’s and 100’s.1While this may show that fruits and veggies can be part of a healthy lifestyle for some, it does not prove that they are required for a healthy lifestyle for everyone. 

How many fruits and vegetables do we need to eat? Might some people be better off eating fewer than recommended? More provocatively, do we need any at all? In a world where fruit bowls and green smoothies are seen as virtuous and bacon is viewed as sinful, it may seem difficult to even consider these possibilities.

Yes, there’s been a lot of research on the health benefits of fruits and vegetables, but is it rigorous enough to recommend a standard minimum daily intake? And does the quality of the rest of your diet make a difference in that recommendation? Read on to learn where the scientific evidence currently stands on fruits and vegetables.

1. What are fruits?

Fruits are the seed-containing portion of various flowering plants. They grow exclusively above ground.

Different types of fruit

The broad categories of fruit include pome, citrus, tropical, melons, stone fruits and berries. Most fruits taste sweet, although citrus varieties are often sour or bitter. With the exception of bananas, most domesticated fruits are juicy due to their high water content.

Nutritional composition of fruits

Nearly all of the calories in fruit come from sugar — not surprising, given their sweet taste. Their net carb counts span a large range: 5 grams to 20 grams of carbs per 100 grams (3.5 ounces) of fruit, depending on the type. A single mid-sized orange would have about 12 grams of carbs and a banana at least 23 grams.

Reviewing the nutrition profiles of different fruits, we see that several are good sources of vitamin C and a few minerals. However, the actual nutrient content can vary depending on the type of fruit, how and where it’s grown and stored, and how long it’s been sitting at a stand or grocery shelf.2 In addition, all fruits fall short in vitamin D and key minerals like calcium, magnesium, iron and zinc.

2. What are vegetables?

Speaking from a botanical or gardening point of view, vegetables are the leaves, stems or roots of plants. However, many non-sweet fruits are commonly considered vegetables for eating or cooking purposes.

Different types of vegetables

Vegetables can be broadly classified into four categories:

  1. Above-ground vegetables: greens (spinach, lettuce, chard, et cetera), cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower, kale, et cetera), bulbs (onions, garlic) and fungi (mushrooms).
  2. Below-ground/root/starchy vegetables: beets, carrots, parsnips, rutabagas, turnips, yams, potatoes, sweet potatoes etc.
  3. Gourds: pumpkins, hard-shelled squashes and other winter squashes.
  4. Technically fruits but treated like vegetables: avocados, olives, bell peppers, eggplant, tomatoes and zucchini. Unlike other fruits, these aren’t sweet and are often prepared and consumed with other vegetables. Avocados and olives are unique among fruits and vegetables because most of their calories come from fat rather than sugar or starch.

Nutritional composition of vegetables

Non-starchy vegetables are keto-friendly foods that provide 5 or fewer grams of net carbs per 100-gram (3.5-ounce) serving. Not so for the root and starchy vegetables, though, which range from 6 to 17 grams of net carbs per serving. Vegetables usually contain moderate to high amounts of fiber, especially avocado — which also happens to be among the lowest in net carbs.

3. How many fruits and vegetables should people eat per day?

Looking at official recommendations for fruit and vegetable intake in different countries, it’s clear that they’re basically all variations on “5 a day.” The US dietary guidelines, the UK National Health Service, and the World Health Organization all set minimums that are generally equivalent to two cups of fruit and two and a half cups of vegetables each day.

According to the Centers for Disease Control, only 1 in 10 adults consistently meet the US Dietary Guidelines recommendations for fruit and vegetable intake.3 But is this really a problem?

Some low-carb and ketogenic diet experts would say no; that if someone is following a diet that meets their needs for essential nutrients, eating several servings of fruits and vegetables every day isn’t necessary. For instance, Dr. Eric Westman initially recommends two cups of leafy greens and one cup of above-ground vegetables per day — and no sweet fruit of any kind — as part of a very-low-carb diet.4

Other doctors have gone on record as saying that consuming plants is entirely optional — and in some cases may be problematic — including the Paleomedicina Group and Dr. Georgia Ede.5

Health organizations state that their recommendations for fruit and vegetable intake are evidence-based. But as we’ve discussed previously in other guides, there are different levels of scientific evidence. And almost all these fruit and vegetable recommendations are designed for someone who is eating a standard Western diet or a low-fat, high-carb diet.6

Let’s explore the high-quality evidence available to see whether eating more fruits and vegetables has actually been proven to improve health.

4. Research on the benefits of eating fruits and vegetables


With few exceptions, eating more fruits and vegetables is standard weight loss advice. But if we look at the results of experimental trials in which people actually ate more — or at least were encouraged to eat more — of these foods, that advice just doesn’t seem to work for everyone.

A 2014 systematic review of eight randomized controlled trials (RCTs) lasting between 4 and 52 weeks found that people assigned to increase their fruit and vegetable intake lost an average of only 1.5 pounds more than those assigned to eat smaller amounts of these foods.7

The same year, researchers who published a systematic review of seven different RCTs failed to find any measurable differences in weight change between people who consumed high vs. low amounts of fresh produce.8

However, the interventions differed among the RCTs included in both of these analyses. In some cases, people were provided with fresh fruits and vegetables or vouchers to purchase them; in others, they only received advice to consume more of a specific fruit or vegetable. Furthermore, in most of these studies, researchers relied on reported produce intake from the groups rather than closely monitoring their intake. Often it just wasn’t clear whether people actually ended up eating their assigned amounts of fruits and vegetables or not.

In some cases, people who eat more fruits and vegetables may actually gain weight because they don’t compensate by cutting back on other foods — and juice seems to be especially problematic.

For instance, in one RCT, when overweight and obese people were provided with fresh fruits and vegetables to add to their diets for eight weeks, they gained twice as much weight as lean participants, who responded to increased produce intake by eating less of other foods. However, people from all three groups gained weight after consuming the same amount of produce in juice form during a second eight-week period. Still, obese participants gained the most.9

On the other hand, replacing highly processed refined food with fruits and vegetables is not only a smart choice nutritionally; it might also lead to weight loss. In a three-month study, overweight women who were given vouchers to purchase fresh produce lost 6 pounds, whereas those who were given vouchers to purchase any type of groceries gained 4 pounds by the study’s end.10

Overall, though, eating more fruit and vegetables hasn’t been shown to produce meaningful weight loss in most experimental studies. 

Yet we often hear that doing so is the key to achieving and maintaining a healthy weight. What is the basis for this advice?

For decades, it’s been predominantly larger yet lower-quality observational (also called epidemiological) research. For instance, a 2015 systematic review analyzing 17 epidemiological studies found statistically weak associations between eating a lot of produce and lower body weight and waist size.11

In observational nutrition studies, a hazard ratio (HR), odds ratio (OR) or relative risk (RR) that is close to 1 means there is almost no observable difference. That means any OR less than 2 or greater than 0.50 strongly suggests that any association between a behavior (e.g., eating produce) and an outcome (e.g., weight loss) is possibly random and false. What were the ORs in this study? They were 0.83 for high intake of fruits or vegetables separately, and 0.91 for high intake of fruits and vegetables combined. Indeed, even the study authors acknowledged that “The present meta-analysis seems to be limited by low study quality.”

Diabetes and metabolic syndrome

Fruits and vegetables are generally considered diabetes-friendly foods. In fact, nearly all types of produce make the “low GI foods” list on the American Diabetes Association website, with the exception of melons and pineapple. But how does adhering to “5 a day” or similar dietary advice affect blood sugar control and insulin resistance? The evidence from clinical trials is mixed.

One systematic review and meta-analysis of eight RCTs examining the effects of fruit and vegetable intake in people with metabolic syndrome found that although diastolic blood pressure slightly improved in those who ate more produce, fasting blood sugar levels were no different among the groups.12 The same held true for waist circumference, triglycerides and HDL cholesterol levels — all of which are considered markers of insulin resistance when outside the normal range.13

In 2017, Scottish researchers analyzed results from four RCTs with fruit and vegetable interventions in people with type 2 diabetes or other health conditions. The groups assigned to eat more fruits and vegetables improved their vitamin C and beta-carotene intake but consumed significantly more carbs and calories.14 That doesn’t sound very diabetes-friendly, does it?

In one randomized controlled trial published in Diabetes Care — a journal of the American Diabetes Association — researchers assigned overweight adults to consume two, four, or seven portions of fruits and vegetables per day for 12 weeks. Ultimately, none of the groups experienced any improvement in insulin resistance.15

However, results from another RCT suggest that including low-carb vegetables like broccoli and broccoli sprouts may help lower insulin levels and improve insulin sensitivity in adults with type 2 diabetes.16 Of course, neither the experimental nor control group were consuming low-carb or keto diets. It’s unknown whether adding broccoli or other green vegetables to low-carb or keto diets would provide any further benefit on insulin resistance. Since low-carb diets by definition eliminate two likely offenders behind insulin resistance — sugar and other high-carb foods — there may already be a maximal benefit which may not increase by adding more vegetables. Controlled trials exploring this would need to be done.

What about lower-quality observational studies that suggest eating plenty of fruits and vegetables can help protect against diabetes? Large meta-analyses of these studies have shown very weak associations between fruit and vegetable intake and diabetes risk.17

Finally, although results from observational nutrition studies often have such weak correlations that they’re likely due to chance, occasionally there are exceptions. For example, a 2017 prospective cohort study in pregnant women found that those who reported consuming the highest amount of fruit during their second trimester had a 480% greater risk (OR of 4.82) of developing gestational diabetes than women with the lowest reported fruit intakes.18

Controlled studies exploring this relationship are needed. However, it certainly seems possible that eating large amounts of fruit (“nature’s candy”) during pregnancy — a time of dramatic hormonal fluctuations and insulin resistance — could increase a woman’s likelihood of developing gestational diabetes.

Heart disease

Are fruits and vegetables heart-healthy? Although some experimental research suggests that eating more produce might reduce some cardiovascular disease (CVD) risk factors, the bulk of evidence to date is inconclusive in regards to clinical outcomes.

For instance, in 2013 researchers conducted a systematic review of 10 RCTs investigating whether increased fruit and vegetable consumption led to improvements in heart health markers. They reported that the trial designs differed significantly and often included other nutrition and lifestyle interventions that may have contributed to observed beneficial effects on CVD risk. Their conclusion? Further trials investigating higher fruit and vegetable intake as the sole intervention are needed.19

Another systematic review of RCTs found that high potassium intake seemed to be beneficial for arterial health, while the effects of high fruit and vegetable intake on arterial function weren’t clear.20

Some RCTs conducted after the 2013 systematic review discussed above suggest that eating more fruits and vegetables may increase blood levels of antioxidants that could improve HDL function and might also reduce inflammation in those at high risk for CVD, such as those with diabetes.21

Yet others found no reduction in CVD risk factors in overweight people who consumed seven servings of produce per day compared to those who consumed two servings per day for 12 weeks.22 In these studies, blood levels of lutein (an antioxidant found in vegetables) were measured to confirm compliance among the different groups.

The evidence from observational studies in this area is very weak. For instance, a large 2017 meta-analysis of 95 studies reported only an 8 percent reduction (RR of 0.92) in CVD risk for every 200 grams of fruits and vegetables people reported consuming per day, up to a maximum of 800 grams per day (roughly 10 servings).23 Yet despite the very weak association and low quality of evidence, major medical organizations cite this paper as conclusive support that fruits and vegetable reduce heart disease event. 

Is it possible that you can greatly decrease your risk of heart disease solely by eating 10 servings of fruits and vegetables every day? The relative risk findings suggest that this association has a high chance of being random and false. Plus, given that food-frequency questionnaires and food recalls in observational studies are notoriously inaccurate, it makes sense that we should not rely on this low-quality evidence to make individual health decisions.24

In all likelihood, anyone who actually eats 10 servings of produce on a daily basis likely also engages in other habits known to protect heart health, such as working out regularly and avoiding junk food, excessive alcohol consumption and smoking.


Eating lots of fruits and vegetables can help reduce your cancer risk.” This message is taken verbatim from the website of the American Cancer Society. But is there strong scientific evidence that eating large amounts of fruits and vegetables will help protect you from cancer?

Although fruits and vegetables are whole foods that contain beneficial nutrients, it’s too early to make that claim for them. In fact, it’s too early to make that claim for any foods with certainty, because very little high-quality experimental research has examined how specific foods affect cancer risk and progression.

It’s known that damage to cellular DNA may raise the risk of developing cancer in the future. One randomized cross-over study in healthy people found that consuming kiwifruit for three weeks led to increased antioxidant activity that helped repair DNA, regardless of whether small or large amounts were consumed.25 Similar results were seen in young male smokers who consumed three servings of broccoli per day for 10 days.26

However, other studies haven’t shown any improvement in DNA repair in people who increased their fruit and vegetable intake.27 And one even suggested that cruciferous vegetables may temporarily damage DNA, although this effect seems to disappear within several hours.28

Can healthy people reduce their chance of developing cancer by consuming antioxidants found in plants? At this point, we don’t know. After all, our bodies have their own built-in antioxidant systems in place that, when functioning normally, can help repair cell damage.29Additional trials exploring the effects of fruits and vegetables on DNA repair would give us more information about this.

Cruciferous vegetables contain compounds that might help reduce cancer risk in several ways, such as decreasing inflammation and improving cell signaling.30 Yet it appears there’s probably a threshold of these protective compounds that can be absorbed, so that very high intakes offer no further benefit than consuming more modest amounts.31

Many fruits and vegetables have other phytochemicals (literally “plant chemicals”) with potential anti-cancer activity, such as resveratrol and sulforaphane.32 However, their effects have been studied mainly in test tubes and animals. High-quality human research is needed before any conclusions can be made about their use in cancer prevention or treatment.

In contrast to the limited amount of experimental research, plenty of observational studies have explored the relationship between fruit and vegetable intake and cancer risk. Researchers who conduct systematic reviews and meta-analyses of these studies often conclude that people who eat the most fruits and vegetables decrease their risk of developing cancer. Yet these analyses reveal weak associations (RRs of 0.78 to 0.92) between eating a lot of produce and being diagnosed with any type of cancer, including breast, lung, colon, bladder, and non-Hodgkin’s lymphoma.33

In summary, eating fruits and vegetables — especially cruciferous types — may very well decrease your risk of cancer, but much more rigorous research is needed before we can say this for sure.

Other conditions

Nearly all research on the benefits of fruit and vegetables for other conditions is observational, but a couple of experimental studies suggest potential benefits:

  • Bone health: Results from one RCT found that increasing intake of certain fruits, vegetables and herbs may improve bone health. Postmenopausal women assigned to consume the “Scarborough Fare” diet — which included several daily servings of leafy greens, cabbage, onions, mushrooms, prunes and, of course, parsley, sage, rosemary and thyme (remember the old Simon and Garfunkel song?) — experienced less bone breakdown and calcium loss than women who consumed their usual diets or added other types of plants to their diets.34 By contrast, a meta-analysis of both observational studies and RCTs found no association between bone health and intake of fruits and vegetables.35
  • Psychological health: Only a single two-week study has investigated the potential psychological benefits of increasing fruit and vegetable intake in young adults who typically consume very little of these foods. The study participants reported improvements in well-being and motivation but no changes in depressive symptoms or overall mood.36

4. Modern-day fruits: larger, sweeter and widely available

Looking back at the diets of our hunter-gatherer ancestors, it’s clear that humans have been consuming plants (along with animals) for over a million years.37 Roots, leaves, berries and other fruits were readily eaten, but always based on seasonal availability. Today, a simple trip to the grocery store can present us with hundreds of produce options 365 days a year — many of them larger and more visually appealing than ever as a result of advanced farming methods and hybridization.38

Some domesticated fruits have become much bigger and less bitter compared to their earlier counterparts, and most have smaller seeds, thinner peels, and a higher water content, making them easier to eat:

Diet Doctor: What fruits looked like before we domesticated them

Colossal, easy-to-eat apples, oranges and other fruits deliver more sugar with each piece of fruit — ushering more glucose and fructose into the bloodstream than our bodies may be able to handle effectively.

Should we really be consuming much of these modern-day fruits if we’re concerned about our weight, blood sugar and general health?

Indeed, following a very-low-carb diet containing no fruit at all (other than perhaps minimal amounts of berries on occasion) has been repeatedly shown to help people lose body fat and get their diabetes or pre-diabetes under optimal control.39

5. Can eating fruits and vegetables cause health problems in some people?

Most of us can eat a moderate portion of vegetables without any difficulty. Because they’re higher in sugar, fruits are generally best enjoyed in smaller quantities. However, for some people, both fruits and vegetables may cause issues.

Although there isn’t much published research about sensitivities to specific compounds found in fruits and vegetables, plenty of personal stories can be found online about some of the more common ones, including:40

  • Salicylates: Although harmless for most of us, salicylates are chemicals found naturally in certain foods and also synthetically produced for use in medications like aspirin and other products. Ingesting them can lead to asthma, nasal discharge, and digestive issues in susceptible people.41 Fruits and vegetables high in salicylates include berries, oranges, pineapples, apricots, broccoli, cucumbers and zucchini.
  • Oxalate: People who suffer from kidney stones may find that their symptoms worsen after consuming fruits and vegetables high in oxalate.42 Spinach contains much more oxalate than any other vegetable, but rhubarb, beet greens, kale and other leafy greens also contain large amounts.
  • Histamines: Your body releases histamine on its own as part of an immune response, but in people with excessive levels or an inability to break it down, histamine can cause symptoms like hives, abdominal pain, asthma and headaches, among other symptoms.43High-histamine foods include eggplant, spinach, tomatoes, sauerkraut, and avocados.
  • FODMAPS: This is an acronym for fermentable oligosaccarides, disaccarides, monosaccarides and polyols. Essentially these are all fermentable sugar molecules, found most often in fruits, vegetables and grains, that can cause digestive upset in people with Irritable Bowel Syndrome (IBS). People with IBS often find reducing or eliminating FODMAP foods greatly improves their symptoms.44

If you suspect you may have one of these sensitivities, keep in mind that processed, canned and fermented foods also contain some of these compounds. Moreover, your symptoms might be due to another health problem. Make sure to see a doctor for a full work-up to rule out other causes.

Vegetables and fruits large overhead mix group on colorful background

6. Will a diet devoid of fruits and vegetables lead to nutrient deficiencies?

Many people feel that fruits and vegetables are indispensable for health because they provide important vitamins and minerals. While it’s true that they provide a range of micronutrients, other minimally processed foods can help meet your needs. Meat, fish, and dairy provide as many (or more) essential vitamins and minerals as fruits and vegetables do, and organ meats like chicken liver and beef kidney are excellent sources of vitamin C.

In fact, there is evidence that we may need less vitamin C on a low-carb diet because glucose competes with vitamin C receptors; the more sugar or carbs you eat, the more vitamin C you might need in your diet.45 That said, it may be difficult to consistently meet your nutrient needs for vitamin C, potassium, folate and other key nutrients on an entirely produce-free diet.

What about fiber? Although fiber isn’t an essential nutrient, many health organizations recommend a daily minimum of 25 grams per day for adults. Of course, fruits and vegetables aren’t the only source of dietary fiber; nuts and seeds also provide some. However, the amount of fiber we actually need has been a hotly debated topic within the low-carb and keto community for some time. And to date, studies demonstrating fiber’s health benefits have been in people eating higher-carb diets.46

Recently, ketogenic experts Dr. Steve Phinney and Jeff Volek PhD wrote a post on their Virta Health blog explaining that although high fiber intake may be important for people who don’t follow a ketogenic diet, fiber needs may be greatly reduced for those of us in nutritional ketosis. 47 They point out that  the ketone body beta hydroxy butyrate (BHOB) can help nourish the cells lining your large intestine because it’s very similar to the chemical butyrate  produced by the gut microbiome when it digests fiber.48

7. Summary – fruits and vegetables: Optional, optimal, or essential?

In summary, fruits and vegetables are whole foods that provide vitamins, minerals and fiber, along with other potentially beneficial compounds like phytochemicals. In addition, many people — although certainly not all — genuinely enjoy the taste and texture of keto-friendly fruit and veggies, especially when combined with a fat or a tasty sauce. Think creamed spinach, zucchini noodles with alfredo sauce, or berries with high fat cream.

Moreover, there’s no question that replacing processed foods high in added sugar and refined carbohydrates with fresh fruits and vegetables is a healthy move.

It’s possible that fruits and vegetables may play an independent role in reducing disease risk. In the case of cruciferous and leafy green vegetables, it seems likely. However, there’s a limited amount of high-quality evidence on this, and much of it is conflicting. The observational research is much larger in volume but can’t be relied upon due to extremely weak correlations and a likely “healthy user” bias.

Aside from phytochemicals (and vitamin C, if organ meats aren’t consumed), fruits and vegetables don’t contain any nutrients that can’t be found in other minimally processed low-carb foods. And since there’s a lack of high-quality evidence on the role that phytochemicals play in human health, at this time we can’t say with certainty that eating fruits and vegetables is absolutely necessary for everyone.

On the other hand, including vegetables — and in some cases low sugar fruit like berries — probably makes sense for most people. Yet the optimal amounts to consume are unknown, and they likely vary from person to person. Some of us thrive on a diet that includes several servings of produce a day, while others seem to do best with minimal amounts.

On a keto or low-carbohydrate diet, low-sugar fruit and vegetables should be consumed based on personal preference, metabolic goals, and individual tolerance. Across-the-board recommendations to include five or more servings of produce every day, especially when the types aren’t specified, isn’t based on strong evidence.

Source: Article by Franziska Spritzer, RD, CDE; Medical review by Dr. Bret Scher, MD (


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 (


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.



How To Go From Keto To Carnivore

how to go from keto to carnivore

As the Carnivore Diet picks up speed with people feeling better, healing disease, and performing at new heights, the largest segment taking the plunge – by far –  are people going from Keto to Carnivore.

It has become the natural progression. Bad diet to Keto to Carnivore.

And while the Keto and Carnivore are similar in many ways, there are some critical differences that people need to be aware of when making the transition.

Unlike going from a SAD (Standard American Diet) to a Ketogenic diet where getting “fat-adapted” can be a tough transition to get through, those going from Keto to Carnivore are already fat-adapted.

They’ve already been through the “Keto Flu.

Yet, going from Keto to Carnivore often results in “Round 2” of the “Carnivore Flu.”

The Carnivore Flu

In going from Keto to Carnivore the transition symptoms are not about getting fat-adapted or switching to a fat-based metabolism or using ketones for energy.

If you zoom out and look at both diets the glaring difference is vegetables.

A typical ketogenic diet consists of a lot of vegetables. And removing these can cause some side effect. And it’s not because of any vitamins or minerals or antioxidants they might contain. It’s the fiber.


In the Carnivore Diet there are no plant-based foods. And thus, no fiber.

As you might expect, this results in many people experiencing a significant change in bowel movements.

While fiber is not necessary for healthy digestion (and can be causal of digestive issues) it does impact bowel function. Absorbing water, creating bulk, and regularity, fiber lets the colon to get lazy.

A major function of the colon is to reabsorb water. Since fiber does most of this work in a diet high in plant-based foods, the colon gets lazy. It quits doing its job. It’s like a muscle that hasn’t been worked out. It gets weak.

Going from a Ketogenic Diet to a Carnivore Diet results in a drastic change in fiber intake. And since the colon hasn’t gotten a good workout in a while, and is now being asked to do its job, it’s lost some of its capacity. It needs to “on-ramp.”  During this “on-ramp” water gets through. Loose stools are common.

Fiber isn’t there to absorb the water and the colon needs time to re-build its “water-absorbing-muscles.”

This “on-ramping” of the colon can take several weeks.


So not only are loose stools common, so are infrequent bowel movements.

Meat is absorbed extremely efficiently in the small intestines. Not much goes to waste.

Many people mistakenly think they are constipated when in fact they just aren’t making as much waste.

After a time, stools normalize, become firmer (though soft is still common), and more regular. But this “regular” tends to me a more infrequent regularity schedule.

Fiber Part 2

Fiber is food for bacteria in the large intestines.

Bacteria love fiber. They ferment it and create the gases that make you unpopular at parties.

Removing fiber makes some of these bacteria unhappy. There is research that shows that the microbiome can signal hunger and cravings as the bacteria do everything they can to get you to feed them before they die.

We know very little about the microbiome. Most of what’s written is pure speculation. Research is lacking. But this is a “re-balancing” of gut microflora – I’d argue – is probably a good thing.

This leads us into the next transition symptom.


Carb Cravings

A nice, but dangerous, feature of the ketogenic diet is that food can be made to taste like SAD foods.

Artificial sweeteners abound.

Because of this many people never beat the addiction to sugar and carbohydrates. They can’t imagine black coffee. Stevia is a major food group for most ketogenic dieters.

Completely removing these can result in some strong craving signals.

Luckily, meat is delicious, and crushing these cravings with steaks isn’t that terrible of a sacrifice.

More Meat

In fact, you may experience the next step in cravings.

Meat. And wanting more and more.

Many people that come from a Ketogenic Diet are use to maniacal measuring, counting, and testing.

They track macros, calories and ketones. They restrict themselves and their diets to extreme degrees.

And even though they eat a “healthy” diet, many are malnourished, depleted in vitamins and minerals, calories and cholesterol, protein and pounds.

In this state, when they are told they can eat meat until satisfied, without measuring or monitoring, the flood gates break loose.

The body craves the nutrition, and their brain relaxes from famine mode to feast mode. It can take weeks, months, or longer until the appetite regulates.

This can result in weight gain to the surprise of many. And this weight gain can lead to fear and back to restriction.

This is a mistake.

The key is to let the appetite re-regulate and normalize. Let the body fuel up on the nutrition it needs and desries. Be in it for the long haul.

After a time the appetite regulates and the cravings disappear. In fact, all you will want to do is eat a steak. Everything else seems non-satisfactory.

This is when amazing things start happening. Fat starts to melt off. Muscles begin to bulge. Diseases disappear. The brain is bolstered. You can go long periods of time without eating or thinking about food. There is a new found freedom in what seems a very restricted diet.

Cravings Cousin

On the flip side, some people experience a lack of appetite.

Meat is satiating. Protein is satiating.

This can lead some people who transition from Keto to Carnvore to under-eat.

Then comes the fatigue. The low energy. The crabby mood.

The key is to eat.

Early on, hunger is not the only signal to listen to as to when to eat. If you are tired, dragging, crabby – eat.

Making the Switch from Keto to Carnivore

The two major transition symptoms in switching from Keto to Carnivore are bowel changes from a lack of plant material and fiber as well as appetite swings. Being aware of these and having a game plan and commitment to overcome these issues is key to a successful transition from Keto to Carnivore.

In the “Ultimate 30-Day Guide to Going Full Carnivore” there is a list of common symptoms and what to do about them. There is a section on “What to Eat” and “What to Avoid,” “Supplements,” and perhaps most importantly, at the end there is a “WARNING” about how not to mess it all up.

You can grab this guide here.

And if you need further help in making the switch from Keto to Carnivore you are more than welcome to join the private facebook group “Carnivore Corner” or leave a message in the comments, or shoot me a message on instagram, or whatever work best for you.



Tinkering With The Carnivore Diet

Image by FidlerJan/Morguefile

Before going carnivore, most people have experimented with various diets. Going from Keto to Carnivore is one of the most common paths. You probably wouldn’t be considering a carnivore diet if you didn’t have that curious experimenter mentality. The one that searches for answers, bucks the status quo, and calls their own shots.

Good for you.

You may have experimented with adding fats to foods if you’ve done keto, things like adding butter and MCT in coffee, or tried intermittent fasting protocols (IF), and take numerous supplements.

I’ve done them all.

If you are like me, you probably have an idea about how many calories you should eat, what macro ratios to follow, how often and how much to eat.

Our natural tendency is to instantly want to modify, measure, and manipulate a new diet to what we have learned and tested to be best.

We want to experiment with The Carnivore Diet but we want to add in our own flare like:

  • Intermittent Fasting
  • Bulletproof Coffee
  • MCT Oil
  • Cheat meals
  • Supplements (vitamins, ect…)

With the Carnivore Diet, you absolutely don’t want to do this.

Believe me, no one was more analytical than me.

No one was more worried about getting fat than me.

It’s the skeleton that’s always hanging in my closet.

That said, these diet methods that I and many others have used should not be used with the carnivore diet initially. They interrupt the body’s ability to interpret hunger and natural satiety signals, which often results in not eating as much as the body needs to properly deal with adaptation and healing.

There are many metabolic processes that need to be adequately supported in regaining proper homeostasis and surviving the adaptation period.

Many people feel very hungry when starting, yet are afraid to eatAfraid of getting fat. Believe me, I understand.

It is common for people to need to eat twice as much when starting as they eventually do once their systems have healed. This could take 30 days or 3 years.

The adaption period is different for everyone. Adaption is not like a light switch.

It’s not like you will either be fully adapted or not. Different systems take different amounts of time.

For example, it may take your gallbladder 2 weeks to onramp to a high fat diet where you finally can get off the toilet (unless you take the necessary precautions..) but your testosterone may be in the toilet for 6 months until it is roaring again like a 17 year old male. Females – this is equally relevant for hormonal rebalancing.

Once hormonal systems have re-balanced in proper homeostasis for thriving, you’ll be glad you hit the “reset” button.

If you are worried about fat gain, tell yourself you are doing an experiment (I think you should give yourself 90 days).

  • The First 30 days = Adapt (Level 1)
  • The Next 30 days = Heal (Level 2)
  • The Final 30 days = Thrive (Level 3)

If you want to go back to diet restrictions after the experiment, do so.

I even have a “tinkering” method for carnivores who are thriving, yet want to get “carnivore cut” – you can – I’ll help you, but lets get healthy first.

Hunger talks in many languages like feeling weak and tired, or irritable and depressed, or via poor concentration and brain fog.

Listen to the body.

Take the hint – Eat.

It’s the solution. It’s the cure.

The thriving carnivores I know threw out all worry and preconceived notions about diets, supplementing, caloric needs, macros, and dogma…and ate meat until satisfied.

They errored on the side of eating too much rather than not enough.

It is common to have some cravings early on, but these go away.

However, if you try and tinker – they likely won’t.

If you’ve done keto or LCHF or you name it, you are probably aware of the amount of mad cravings, hunger, and intervention tricks that go on.

I would know – I was a master at them.

Almost everyone I know that uses forced protocols to reduce food intake, to try and curb cravings, rides an unsustainable rollercoaster that never ends.

They never come to realize what it actually feels like to overcome metabolic dysfunction.

It feels amazing.

Flood Gates

For my first physique competition, I got very lean. Competition prep is the definition of food and calorie restriction. It’s “controlled starvation.”

After the competition, I was going to let my self have a treat.

I didn’t know about the psychological impact from extreme food restriction.

It is nearly impossible to stop at a treat.

With “one treat” the flood gates burst opened. My body fat was higher 3 days after that competition then when I started the prep 16 week earlier.

I didn’t know it at the time, but this is extremely common among bodybuilding/fitness community.

Interestingly, I see this exact same thing with keto/LCHF/ZC/Carnivores that use methods of forced restriction. Eventually they give into “one treat” which is never “one treat.”


Besides what is mentioned in this report, don’t interfere with your body’s natural rebalancing until you’re healed. Once healed, I tell people they can loosen up with “tinkering tests” because they KNOW what it feels like to be healed. So they KNOW if their tinkering has positive or negative impacts.

Supplements are not only NOT needed, but they will interfere with restoring your proper homeostasis including vitamin and mineral levels.

You are going to need to ignore common held beliefs around daily requirements of x,y, and z.

Here’s the thing: daily requirements for a SAD diet can’t be strapped onto a carnivore diet. When you add sugar and plants to a diet the body has to compensate and external supplementation might make sense to balance and help the assault from these foods. This does not translate to someone on a carnivore diet. Proper nutrient blood levels in a carnivore necessarily must be different than non-carnivores.

I already know – you’re going to be tempted to continue taking your MCT, BPC, whey protein, collagen, creatine, BCAAs, beta alanine, caffeine, magnesium, zinc, B vitamins, fish oils, D3, C, and probiotic – but do an experiment – set them aside.

Don’t Start If…

If you aren’t willing to eat enough meat to stay satisfied without manipulation, you should not start a carnivore diet.

You will suffer and you won’t get results.

Do Start If…

If you are willing to set aside conventional wisdom to Hunt for your Superhuman

Let’s do it.



Carnivore Diet – 16 Reasons You Need To Try It

Acne. IBS. Rheumatoid arthritis. 

Not to sound like an infomercial, but the carnivore diet cured these all for me. 

The carnivore diet has cured the incurable., World Carnivore Tribe and r/ZeroCarb are teeming with 10s of thousands of people who have reversed serious health conditions.

It’s almost too good to be true. 

Carnivores are doing the exact opposite of all mainstream nutritional recommendations. 

If your friends and family still look at you like you’re eating chloroform when you gobble down steak and eggs…This article is for you.

Here are the 16 reasons why the carnivore diet works so well. 

What is the Carnivore Diet?

First off, what is the carnivore diet? 

The carnivore diet centers around a simple equation:

Meat + Water = Health

The carnivore diet is a high fat, high protein diet where you eat only animal products. Yes, that’s right. No more grains. No more sugar. And no more vegetables.

It’s also a variation of the Ketogenic diet as cutting out the carbohydrates will put you into ketosis. This may sound wacky at first. But there are 16 scientifically backed benefits, that are too good to ignore. 

The carnivore diet took the world by storm when Shawn Baker appeared on the Joe Rogan podcast. He is an orthopedic surgeon and athlete. Dr. Baker is in his 50s and is absolutely ripped. He recently set two indoor rowing world records and he attributes his success to the carnivore diet. 

Other prominent advocates include Mikhaila and Jordan Peterson, the clinical psychologist. Both have reversed lifelong autoimmune and mental health issues with the carnivore diet.

Carnivore Diet Benefits: 16 Reasons It Works

1. The Carnivore Diet Cuts Out All Added Sugar

I’ll start with one of the least controversial points. Sugar isn’t good for you. If you still think sugar is okay to eat, that’s almost as bad as thinking Santa is real.

Sugar is damaging for four main reasons:

  1. It can stick to cholesterol particles, which can lead to atherosclerosis 
  2. It’s highly glycemic. Sugar spikes insulin and can lead to insulin resistance over time. 
  3. When metabolized, it produces AGEs which lead to aging, chronic disease and diabetes [*]
  4. Glucose is oxidatively stressful, causes inflammation and can produce reactive oxygen species [*]. Oxidative stress plays a role in almost every disease.

A study of 29 people found that those consuming just 40 grams of added sugar had an increase in inflammation, insulin resistance and weight gain [*]. 

Glucose can also feed tumor growth. This is explained by the Warburg Effect, which determined that cancer cells depend on glucose to grow [*]. Unlike normal cells, they cannot use Ketones. Just like you, your tumor cells are addicted to sugar. 

Sure, some foods obviously have sugar that most people try to avoid: candy, sodas, gatorade, coffee with added sugar. 

But it’s also hidden in a number of common foods people eat. Corrupt food companies have snuck this toxic crap into tons of foods to make them taste slightly better. 

It’s not just junk food. Beef jerky, almond milk, coconut water…you name it. They all have added sugar.

Blood glucose and insulin

And fructose is even worse than glucose. Fructose is like a missile that goes directly to the liver where it’s converted to fat. 

It is 20x more likely to cause fatty liver than glucose alone.

Insulin blocks fat burning

2. The Carnivore Diet Can Cure Leaky Gut

Do you have:

  • Skin issues like eczema or acne?
  • Have you been extra irritable this week?
  • Are you bloated?
  • Autoimmune issues?

It turns out they may all have a similar cause. Leaky gut. 

According to Zsofia Clemens at Paleomedicina, 90% of people have gut issues. Gut health is related to everything. 

Leaky gut is a condition when the tight junctions of the small intestine open and allow proteins and toxins into the bloodstream. 

The small intestine is ~50% of your gut. It is responsible for 90% of food absorption and has the largest mass of immune cells in your entire body [*].

Everything you eat directly touches this vital organ. And it’s very vulnerable.

The only barrier protecting what you eat from your bloodstream is just a single layer of mucous in the gut, linked together by proteins [*].

But this barrier can be broken, which creates gaps between the proteins in the cellular layers of your gut [*].

Standard american diet causes weight gain

When the barrier breaks, toxins and proteins can invade the bloodstream causing your body to freak out. It’s like a bartender catching an underage drinker inside.

Your immune system is mobilized to expel it, which creates inflammation. Similar to when somebody gets kicked out of a bar, everybody stops and takes a look. Nothing functions properly in that moment.

If you have incessant chronic issues, this could be why.

So far, the carnivore diet has been one of the few clinically shown ways to reverse intestinal permeability and the attendant consequences. 

Paleomedicina in Hungary has used the carnivore diet to completely reverse intestinal permeability. They’ve taken ‘incurable’ diseases like Type 1 Diabetes, Crohn’s Disease and metastatic tumors and used the power of steak to destroy them [*] [*]

If you want to learn more about how the carnivore diet reverses leaky gut, read more here.

3. The Carnivore Diet Removes Refined Carbohydrates

Carbohydrates are converted to glucose in your body (sugar). Many foods on the bottom of the food pyramid are no different than candy. Thanks again for your services USDA!!

Refined carbohydrates are especially harmful. They’re processed carbohydrates that have had the few good bits stripped out of them. In contrast to a whole grain, a refined grain has had the bran and germ removed which house all the nutrients.

Insulin resistance is related to all chronic disease

Because all the fiber has been removed, refined carbs are digested very rapidly and cause major blood sugar spikes. 

This can lead to insulin resistance over time, especially when consumed with fat. In this study, an Asian population with a diet high in rice developed insulin resistance [*]

Refined carbohydrates also damage the gut. Sugar and carbohydrates are fermented by the gut and colon which can exacerbate GI issues and lead to leaky gut. This is why a well established treatment for IBS, recommends low carbohydrates to starve your bacteria [*]

Over time, refined carbohydrate consumption has been linked to inflammation and obesity [*].

Refined carbohydrates also increase blood triglyceride levels, which is a risk factor for Type 2 Diabetes and Heart Disease [*]. Fat hanging out in your bloodstream is a sign that something is seriously off. 

Eating pasta is no different than eating straight sugar. Seven ounces of cooked spaghetti has the same amount of sugar as 4 12 oz cans of pepsi.

4. The Carnivore Diet Cuts Out Most Carbohydrates

Carbohydrates range from simple sugars to complex carbohydrates. But even unrefined carbohydrates can be bad for you. Many forms of starch, for example, raise blood sugar as much as eating glucose [*]. 

Below are some reasons why cutting out all carbohydrates may be beneficial (yes, even the “healthy ones”):

  • High carbohydrate diets can lead to insulin resistance, especially if combined with fat [*]
  • Many whole grains are loaded with antinutrients, like lectins
  • Carbohydrates halt fat burning because of the insulin response. The more carbohydrates you eat, the less body fat you burn. 
  • Getting to < 50g a day allows you to burn fat and enter ketosis. Ketosis has a number of health benefits, described below. Fat is a less oxidatively stressful fuel than glucose [*]
  • All carbohydrates break down into glucose, which can produce some of the negative effects mentioned above: AGEs, glycated LDL particles, insulin resistance, etc. [*]
  • Carbohydrates and fiber are fermented by the gut, which can exacerbate gut issues like IBS

5. The Carnivore Diet is the Best Way to Reverse Insulin Resistance

Good news and bad news.

Bad News first….

Insulin resistance is related to almost every chronic disease:

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

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. 

Insulin resistance is an energy overload problem, whereby your cells become unresponsive to insulin’s action. They refuse to stuff more energy into the cells and thus insulin levels remain persistently high. 

This is generally caused by eating a substantial amount of highly glycemic carbs and fats together. The carbohydrates shut off fat burning, and the fat you eat goes directly to your storage. 

As a result, you’ll have both high levels of energy in your bloodstream and cells that are packed with energy. Your pancreas pumps out more and more insulin, but the cells throw up a middle finger and refuse to let any energy in. This cycle occurs over and over until insulin levels in your bloodstream persistently rise. 

Your body is at war with itself. 

All in all, insulin resistance and hyperinsulinemia have played a role in more deaths than WW1 and WW2 combined. 

The carnivore diet is the most effective way to reverse insulin resistance. 

If you want to live longer, you need to lower fasting insulin levels.

6. The Carnivore Diet Removes Toxic Vegetable oils

There were two disastrous consequences of the Food Pyramid…also known as the “Lets Turn Americans into Lab Rats and Feed Them Food That Enriches Procter & Gamble Experiment”. 

  1. Substituting carbs for fat in our diets
  2. Persuading us to eat toxic vegetable oils instead of natural saturated fats

Hopefully this can convince you that cutting out vegetable oils is one of the most important things you can do for your health.

Vegetable oils are one of the main vehicles that have driven our health off a cliff. 

What are vegetable oils? First off, they’re not vegetables at all. A better name would be industrial processed seed oil sludge. They’re actually made from seeds and not vegetables. 

When the AHA — i.e. the mouthpiece for Procter & Gamble — persuaded us that natural, delicious and healthy saturated fats were actually bad for us, we had to turn to polyUNsaturated fats. 

And this was great for the big consumer companies. The seeds were traditionally a waste product, so they were cheap. Nobody knew what to do with them, and somebody had the twisted idea to turn them into cooking oils. 

The manufacturing process is appalling [*]. It entails pressing them at high pressure and using toxic solvents like Hexane to extract the oil. If watching this video doesn’t dissuade you from eating them I don’t know what will. 

Fructose causes insulin resistance

It looks like something you’d be paid millions to eat on Fear Factor. Not an everyday staple in your diet. 

The concentration of this toxic sludge has skyrocketed in your diet.

Soybean oil consumption increased 1000x in the 20th century. Linoleic acid now is 8% of calories. All because the USDA told us the foods we’ve been eating for millions of years are “bad for us” and we should replace them with this garbage. 

What are the consequences of this shift? Just about every disease can be linked to vegetable oil consumption. Everything from Alzheimer’s to Cancer to Heart disease.

Most importantly, it turns out that the bad cholesterol, “LDL”, is only bad when it’s damaged by unsaturated fats [*].

Learn more about how vegetable oils cause so much damage here.

7. Carnivore Diet Increases Natural Saturated Fat Consumption

Despite the prevailing dogma, saturated fats are associated with longevity.

Vegetable oils cause insulin resistance

Saturated fats are those that have carbon atoms saturated by hydrogen atoms. This makes them stable and much less oxidatively stressful than unsaturated fats. 

Saturated fats are highly beneficial to health. Your body cannot function without them.

Diets high in natural saturated fats are associated with longevity. Hong Kong, for example, consumes more meat per capita than any other nation in the world. 

People in Hong Kong consume 695 grams per day of meat. Holy steak Batman. That even puts Ron Swanson to shame.

At that rate, you’d expect them to be practically rolling down the street and dropping like fleas from heart disease. But they actually have the world’s longest life expectancy at 84.5 years [*]. 

This study pictured below depicted similar results. Saturated fat intake is negatively correlated to heart disease in Europe. 

High protein diet reverses insulin resistance

This can be explained a number of ways:

  1. Increased saturated fat intake tends to reduce carbohydrate consumption, which really causes heart disease 
  2. Saturated fats tend to be higher in fat soluble nutrients, Vitamins A, D, E and K. Increased Vitamin K intake is associated with lower rates of heart disease [*]
  3. Reduced vegetable oil consumption
  4. Half of the fat in your brain is saturated. It is indispensable to cognitive function. 
  5. Caprylic acid, a saturated fat, strengthens the immune system [*]
  6. Saturated fats help build hormones [*]
  7. Cell membranes are 50% saturated fat
  8. Saturated fats increase HDL, the “good cholesterol”
  9. Scientists have now realized LDL particle size matters more than total LDL number. Diets high in saturated fat and low in carbs increase LDL size (which is a positive) [*]
  10. High fat diets leads to ketosis and reduces oxidative stress and inflammation. 
  11. Because saturated fats don’t have double bonds, they’re more resistant to oxidative damage [*]
  12. Saturated fats have a glycemic index of 0 

Lastly, studies continue to debunk the myth that saturated fat causes heart disease. This review from 2014 looking at 76 studies, found no link at all between saturated fat and heart disease [*].

8. The Carnivore Diet Increases Nutrient Density 

Nutrients are vital for all cellular function. They play a role in everything from growth to immune support, to brain function. Many also have antioxidant properties that can protect against diseases like cancer and Alzheimers. [*] [*].

But most people are extremely deficient in vitamins. Some common ones are below:

  • Vitamin D: 77% of American’s are deficient in Vitamin D [*]
  • Vitamin B12: 3% of adults over 50 have extremely low vitamin D levels. 20% have borderline deficiencies. [*]. Amongst Vegan’s and Vegetarians vitamin b12 deficiency is much more common
  • Vitamin A: Vitamin A is only found in sufficient amounts that your body can absorb in animal products. It’s likely that if you’re not eating enough animal products, you’re deficient. Deficiencies amongst children and women are the most common. Approximately 127 million preschool-aged children and 7 million pregnant women are vitamin A deficient. [*]
  • Iron: 25% of the world is deficient in iron [*]. Anaemia is even more common amongst vegan
  • Calcium: Over 20% of moen and 10% of women over 50 are deficient in calcium [*]
  • Zinc: 1.1 billion people are deficient worldwide [*]

This paints a disturbing picture. No wonder chronic disease is so prevalent. Adequate vitamin intake is necessary for optimal function.

The brain is a micronutrient hungry organ and deficiencies tend to make their mark there.

High fat diet reverses insulin resistance

For example, this study showed that Vitamins C and E can reduce oxidative stress in the brain and the rates of neuronal death [*]. Vitamin E intake tends to be lower in Alzheimer’s patients [*]. 

Zinc, another mineral many are deficient in, is critical for brain growth, serotonin synthesis and dopamine transport. Iron is also necessary for dopamine synthesis [*]. These minerals cannot be found in abundant quantities in plant products.

Meat and animal products have the most and most bioavailable form of every nutrient. If the entire world was on the carnivore diet, there would be no nutrient deficiencies. 

Remedying these issues will extend longevity and health. 

9. Intermittent Fasting

Intermittent fasting isn’t a pivotal part of the carnivore diet. Nor is it prescribed. But people naturally tend to find themselves eating in a shorter window, which brings tremendous health benefits. 

Dietary recommendations have destroyed your health by changing both:

(1) what we eat and

(2) when we eat.

If you want to improve 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. 

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.

High intensity exercise reverses insulin resistance

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 bodies enough time to lower 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.

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.

Intermittent fasting is restricting your feeding to a window less than or equal to 8 hours. Pretty much the exact opposite of what all American’s do today.

Fasting is extremely beneficial. It has been shown to:

  • Reduce inflammation [*]
  • Increase insulin sensitivity
  • Promotes fat loss [*]
  • Increases cognition, memory and focus 
  • Increases autophagy, the natural cellular cleansing process [*]
  • Increases BDNF, which upregulates neuronal creation and maintenance
  • Improves immune system 
  • Starves bad gut bacteria 
  • Can improve autoimmune symptoms like RA and Crohns [*]

One of my favorite ways of eating is one meal a day

10. The Carnivore Diet Gets You Into Ketosis

Your body can use two types of fuels: glucose (from carbs) and ketones (from fat). 

Everybody on the carnivore diet is in ketosis to some extent. When you stop fueling your brain and body with glucose, fat needs to take its place.

Triglycerides (fat molecules) cannot be used as fuel for all cells, so the liver converts some to ketones to be used instead. Beta-hydroxybutyrate is the most prevalent one, making up 70-80% of ketones in the blood [*].

Choosing between glucose and ketones is like deciding between rocket fuel and sludge that produces a massive amount of toxic waste. 

Beta-hydroxybutyrate is a much better fuel than glucose. It has major benefits:

  1. Upregulates FOXO genes which regulate oxidative stress, insulin sensitivity and influence longevity. [*]
  2. Ketones improve mood and have antidepressant like effects [*]
  3. BHB reduces oxidative stress in the brain and may be beneficial in preventing neurodegenerative disease [*] [*]
  4. BHB lowers inflammation and blocks NLPR3 inflammasome [*]
  5. Increases endogenous antioxidant production [*]
  6. Ketones improve insulin sensitivity [*]
  7. Increased fat loss while preserving lean muscle mass and performance [*]
  8. Ketones can slow tumor growth by starving them of their preferred fuel, glucose, and lowering IGF-1 [*]

Ketones are almost like a horcrux for health. On the carnivore diet your ketones will usually be around 0.5 millimolar and higher. 

11. The Carnivore Diet Increases Cholesterol

This may sound counterintuitive. The carnivore diet tends to increase cholesterol levels. And that’s a GOOD thing. 

Scientists and doctors have cholesterol ALL wrong. 

There’s no such thing as “good and bad” cholesterol. What’s bad is when your cholesterol gets damaged (or oxidized), and your immune system traps the damaged cholesterol in your artery walls. 

BMI and insulin resistance

Well, on the carnivore diet, you tend to have big fluffy and healthy cholesterol. It’s only when you damage LDL particles with sugar and vegetable oils, do they cause issues. 

Additionally, LDL plays an indispensable protective role. LDL is protecting you from disease, not causing it.

LDL can actually bind to pathogens so that the immune system can expel them. When you have inflammation, LDL tends to increase because your body uses it as a protective mechanism. 

So, the reason it’s high in those with heart disease is because LDL binds to pathogens! It’s getting rid of damage so that it doesn’t spread

LDL cholesterol doesn’t actually cause heart disease. Inflammation leads to heart disease and high LDL.

So low levels of cholesterol isn’t necessarily a good thing after all. This may explain why Zoe Harcombe found that there was a negative correlation between total cholesterol and mortality when she examined data from 192 countries. 

Fed and fasted states controlled by insulin

We’ve had our eye on the wrong ball for far too long. Trying to lower cholesterol was completely counterproductive AND it persuaded people to eat foods that actually cause heart disease. 

Cholesterol is also vital for brain health. The brain makes up 2% of our body weight, but stores over 20% of our cholesterol. 

Weird that our brains are hoarding something that’s so damaging…right? How stupid of our brains!

This shows how backwards our perspective on cholesterol is. 

The brain clearly needs cholesterol. Numerous studies show that those with low cholesterol levels have poor mental health and cognitive function.

This study showed that amongst those > 85, low cholesterol was associated with impaired memory [*]. 

Low cholesterol also damages mental health, which may explain the startling rise of mental health issues today. Low cholesterol is associated with an increased risk of suicide and increased depressive symptoms [*] [*

You should celebrate your high cholesterol on the carnivore diet. Not fear it.

If you’re interested in cholesterol on the carnivore diet, read more here.

12. The Carnivore Diet Works Via Negativa

Many people try to add things to become healthy. The next big superfood. Exercise. Juice cleanses.

But often times the best way to improve is by removing your negative habits. The beauty of the carnivore diet is that it’s addition by subtraction. It first and foremost removes all the junk in your diet. 

The first step to health, that I enumerated above, is asking yourself what do you NOT want to do. No refined cabs. No vegetable oils. No antinutrients. Etc. 

And then you can start to figure out how to selective add to improve yourself. 

There are a number of benefits to this.

The first is that removing things tends to not have side effects and unintended consequences. Whereas adding things does. But big corporations and big pharma can’t make money from removing things, hence why it’s rarely recommended as a strategy. 

A lot of complicated things don’t need to be. It’s made to seem that way so people don’t notice it’s truly bullshit. 

13. The Carnivore Diet is Simple

“Nothing is more simple than greatness; indeed, to be simple is to be great.” 

Ralph Waldo Emerson

“Our life is frittered away by detail. Simplify, simplify.” – Henry David Thoreau

One of the biggest benefits of the carnivore diet is how simple it is. Simplicity is about identifying what is essential and eliminating the rest.

Food doesn’t need to be complicated. Most diets require a degree in “making shitty foods taste good” and suck up time and energy. Even on Keto, for example, people spend time counting their fat calories and devising ways to make their healthy dishes taste like the unhealthy ones they’re addicted to (like cauliflower pizza). 

Sure, that’s fun. But food doesn’t need to be so complicated.

The more time you can free up from eating and thinking about food, the more you can spend energy on things in your life that are high ROI (return on investment). 

The carnivore diet eviscerates this paradigm. Steak. Eggs. Beef liver. Beef Tallow. Cast iron pan. What other way of eating can be complete with just 5 things? NADA. 

Instead of spending hours preparing your meals and thinking about food, you can read a book. Start a business. Hang out with loved ones. Do the things that actually matter and use food as medicine to optimize your energy for the things that really matter. 

14. The Carnivore Diet Increases Your Protein to Energy Ratio

Ted Naiman has described and popularized the protein to energy ratio of foods as a determinant of health. 85% of American’s are overfat, and according to Ted eating a low protein to energy diet is the reason why.

Intermittent fasting benefits

For millions of years of evolution, humans never had to worry about eating too much energy (carbs & fat). Protein was abundant from animals, but they were fairly low in energy. 

This is why hunter-gatherers ate nose to tail. They needed the minimal fat stores that existed in the bone marrow and brains

Now in one grocery aisle you can pick up more energy than hunter gatherers had in a year. Our brains are wired to stock up on energy, and grocery stores tap into this evolutionary programmed desire.

The reason the protein: energy ratio is important is because humans have a strong protein drive. Strong is putting it lightly. If we don’t get enough protein, we keep on eating and searching for food until we do.

So if you’re not getting enough protein, you continue to eat until you satisfy those needs. You overcompensate by eating too much energy. Think of this like a drunk person at the end of the night at a bar. You’re desperate and will go for anything. 

This is exactly what happened. Now thanks to the introduction of big CPGs weapons of choice — sugar, flour and vegetable oil — all abundant energy sources – energy has gone up massively compared to protein

Now, over 40% of Americans don’t get enough protein [*]. It’s fallen to 10% or less of calories. 

But, without knowing it, humans search for 15%+ protein intake. When we lower it, even just slightly, our body massively overcompensates with lower satiation and increased carbohydrate and fat  intake. This study showed just a 1% decrease in protein led to 14% increase in CHO + Fat intake [*]

The reverse also happens. That’s why the fastest way to lose weight is to increase protein. This study showed that a 5% increase in protein led to a 3 TIMES decrease in fat mass [*]

This study showed that 100% OF PEOPLE eating 30% of calories from protein reversed pre-diabetes

But this will never be mainstream because there isn’t much money to be made in telling people to up their protein. The carnivore diet increases protein and will eviscerate body fat.

No wonder why people are so fit on the carnivore diet. 

15. The Carnivore Diet Removes Inflammatory Vegetables

Everybody knows that vegetables are good for you. But as we’ve seen over and over again, just because people believe something doesn’t mean that it’s true. 

Despite all of the other ridiculously controversial parts of the carnivore diet, this somehow tops it. Many vegetables are BAD for you.

Vegetables don’t want to be eaten, of course. And over millions of years of co-evolution with insect and animal predators they developed defense mechanisms. 

Almost every vegetable has a toxin in it that can be irritating. The table below summarizes some of the toxins that you can find in plants. 

Cruciferous vegetables such as broccoli, brussell sprouts and cauliflower produce sulforaphane when cut or chewed [*]. Sulforaphane can be damaging to health and even cause cancer [*]. Sulforaphane also competes for Iodine and can cause hypothyroidism [*].

Nightshades have alkaloids which damage fat and carbohydrate metabolism and DNA function. Limes, carrots and celery have photosensitizers which can irritate animals when they go in the sun. Reservatrol has been shown to inhibit androgen precursors [*]. Polyphenols can cause DNA damage [*].

Lectins can cause leaky gut. And oxalates from foods like Spinach can lead to kidney stones. 

I can go on all day….

There are also a number of what are referred to as anti-nutrients in vegetables.

Phytates, in both beans and tortillas, inhibit zinc absorption [*] and decrease nutrients’ bioavailability. If you consumed zinc with black beans, you will absorb only about half the zinc.

Cutting out vegetables was a game-changer for me and for many others. 

For most people, you’ll probably be okay because you’re adapted to eliminate the compounds from vegetables. 

But if you already have a damaged gut and autoimmune system, the vegetables can exacerbate this immune response and make problems worse. Try without them for 30 days.

16. The Carnivore Diet Increases Your Discipline

Successfully taking control of your diet gives you much more than physical health. It trains discipline. 

To counteract all the prevailing influences of society and eat the carnivore diet, requires a tremendous amount of willpower. Every single person and being around you will try to push you in the other direction.

But your conviction, independent research and discipline will lead you to optimal health, while your doctor continues to be overweight and get rich from prescribing people disastrous medications. 

Losing weight and getting fit will give you much more than a better body:

You’ll develop:

  • Discipline
  • A long term mindset
  • Consistency 
  • Work ethic
  • Patience
  • Confidence

Get fit and change your life

Ready to Start? Carnivore Diet Meal Plan

You’re starting the carnivore diet. You’re ready to supercharge your health and change your life.

Whether you’re just annoyed by vegans or trying to cure a chronic illness, the carnivore diet can be the remedy.

If you’re reading this, you’re probably not someone who can slurp down 2 bowls of pasta and a beer and feel totally fine the next day. If you are, well screw you, I’m jealous.

It can be a big change to move to such an extreme diet. But the benefits you’ll experience will help to push you through.

Carnivore Diet Two Week Meal Plan

Ready to start? Here’s a two week meal plan to get you healed and to olympic level strength in just 14 days.

The carnivore diet is centered around fat, muscle meat and beef liver. These foods together will transform you into a warrior. They provide all the nutrients you need in their most optimal quantities. But most importantly, they will reduce all the inflammation in your diet.

For a more comprehensive version of this meal plan and answers to FAQs, check out this article


Carnivore Diet Week 1 Meal Plan

Carnivore Diet Week 2 Meal Plan


Adopting the carnivore diet was the best thing I ever did for my health. It’s not a fluke that it works so well. 

The carnivore diet has supercharged the health of 10s of thousands of people. It’s time to change your life too.