Meat Up Year One

Meat Up: 1 year later with Cindi

Cindi’s original carnivore diet success story is here –

Interview with Cindi

1) How would you currently describe your current way of eating. 

Currently I am still zero carb. I feel my best this way. I had been stalled for a long while but back in October I ditched dairy as I was wondering if it was a problem or holding me back. I lost 15 more pounds and during the holidays (and Covid) too! 

I just returned from a vacation with Easter and my birthday thrown in and I was doing dairy.  Let’s just say….I’m still learning. 

2) What have you learned regarding nutrition over the last year.

That dairy is not my friend. Maybe I can have it occasionally but it must be a treat. 

3) What health & Fitness improvements, and/or setbacks have you experienced in the last year. 

See 1st question.  That was the biggest. Improvement and then a set back. But I’m now dairy free again and making progress to get back to where I was. Just a couple days in and I already can feel a difference. 

4) What are your health and fitness goals in the year ahead.

To remember if someone is having some special occasion it isn’t MY special occasion and I need to keep myself zero carb. 

5) Anything else to add? and where can people follow your journey?

I don’t like to say “I feel off the wagon” or any of those things…BUT making poor choices is always a bad idea especially for a carb addict. It doesn’t take much to set me into a tale spin. So far it hasn’t been for more than a day or 3 but it still feel like I’m out of control which is a very bad feeling. 

I rarely post on IG but I do post in zero carb health or zeroing in on health on fb. That’s about it. 

Meat Up Year One

Meat Up: 1 year later with Katleen

Katleen’s original success story is here –

Interview with Kathleen

How would you currently describe your current way of eating. 

My current way of eating I describe as animal-based.

Daily staples are

  • Various cuts of beef as the base, 4-5 days per week (organic local pasture raised/ we invest in 1/2 steer nose-to-tail twice a year)
  • Pasture raised lamb, once a week
  • Wild salmon/whole fresh wild sardines once/twice a week
  • Eggs daily (our own pasture raised corn/soy free eggs)
  • Animal fat daily (our different sources are suet/iberico pork fat/ grassfed butter or ghee, bone marrow)
  • Wild salmon roe, 1 tbsp daily 
  • Oysters (1-2 a day)
  • Liver/kidney and other organs we have in our freezer,  about 1oz/day
  • Redmond Real Salt
  • San pellegrino
  • Well water with trace minerals
  • Pluck (organ based seasoning)
  • Coffee/organic peppermint tea

I limit chicken and pork, as I don’t digest those too well. However I love the flavor and it’s fun to be creative with in the kitchen. Occasionally I’ll have some smoked salmon. 

I love the convenience of slow cooking some cuts, but I also limit the consumption of slow cooked meats as I don’t digest them well either. I found some more tendinous/collagenous parts to be really good when sliced/minced when still frozen and eaten raw, or sliced ultra thin and gently blanched and my digestion is happier this way 🙂


I do supplement with collagen on a weekly basis too, mostly on days I have meat without any tendon or lots of collagenous tissue. I also add calcium in the form of bone meal on a weekly basis. 

Since our first conversation, I have had labs done a few more times and I have no imbalances and all values are within range. This is why I haven’t supplemented with anything else other than with magnesium (magnesium glycinate/ magnesium malate)

Plant/other food experiments:

The plants I have added over the past year are seasonal blueberries, cherries and cranberries and over the Summer I added occasionally some watermelon. I also had a few apples last Fall since we have an apple tree! I don’t eat any of these on a daily basis, but rather in season, maybe once or twice a week in a small amount (a few berries up to a cup at most). I enjoyed the juiciness they added during the warmer time of the year. 

I also tried out different fermented foods, of which my favorites are kombucha and lactose free sour cream. I tried yogurt over the past year (both regular and raw organic types, A-1, A-2, goat yogurt) but it still is a trigger food for me: I get acne, bumps on the back of my arms and insane cravings within a day or two. 1-2 tbsp of the lactose free sour cream have no triggering effect so far.

I also tried out raw honey and bee pollen (yes, we have our own hive), and even though I digest it well and my blood sugar didn’t go too crazy (wearing a CGM for a year makes it possible to track), I didn’t feel any benefits to consuming honey on a daily basis. On the other hand, a tbsp of bee pollen always gave me an energy boost. I plan on enjoying the honey seasonally just like the fruits. 

What have you learned regarding nutrition over the last year.

Another year of carnivore/animal based eating really confirmed to me how stable I feel, how sustainable this way of eating is and how trigger-free these food choices are. I feel clean, nourished and satisfied and solid. I enjoy this way of eating and where it was a “diet” in the first months of experimenting in 2019, it really has evolved into a lifestyle I don’t even think about anymore. This is where I also see nutrition beyond what we put in our mouth; add in sunlight, sleep, movement, relaxation, play, connection, ….. those are all ways to nourish our body, mind and soul and I sense the impact of all elements combined more powerfully than in all the years before “carnivore”. Maybe it has indeed connected me more, or maybe all elements can freely impact this physical being now it’s nourished nose-to-tail!

In the meantime, I have also witnessed many others transitioning and I realize more than before how everyone’s journey is unique. There are a handful of principles I believe we can all benefit from when adapting to a carnivore way of eating, and the larger remaining part is very individual. Embracing these individualities and keeping a long-term perspective on how every individual wishes to feel, I have found to be major keys to success to move toward this day after day. It becomes less about “carnivore” and more about letting go of what doesn’t work and adding in the pieces that do work 🙂

What health & Fitness improvements, and/or setbacks have you experienced in the last year. What are your health and fitness goals in the year ahead.

I have had quite a setback over the course of the last year due to lyme + COVID . Neither made me really sick, but I have had a constant mild elevated body temperature for 13 months with bi-weekly spikes to 102, heavy fatigue and brain fog. We finally figured out the lyme, I got on antibiotics and the fever has disappeared. I feel so grateful I have kept nourishing myself well during this time, to which I contribute the “mild” -even though chronic- nature of the symptoms I had and the quick improvement I am feeling currently. This year certainly impacted my overall fitness; I stayed active daily as I kept taking care of our farm and animals, which has also kept me closely connected to the outdoors. But now that my energy is improving, I am ready again to build up higher intensity activities. I have a DEXA/VO2 max test scheduled for mid June, so I’ll set more detailed goals after those results come in. 

Anything else to add? and where can people follow your journey?

Even though I am not using social media to document my carnivore journey specifically, I do support anyone who has questions or loves to bounce off their journey and ideas through DM’s. Connect on Instagram through @healthcoach.kat and or book a session with me on 

Thanks for this meat up!

Meat Up Year Two

Meat Up: year 2 with Mariela

It has been two years since Mariela’s carnivore diet success story, so it was time for a catch up.

Carnivore diet success story

Meat up year 1

Interview with Mariela

How would you currently describe your current way of eating. 

 I am still 85-95% carnivore. I focus on the animal kingdom and on some weekends, I might indulge in a Keto dessert/treat, and occasional glass of wine and chocolate. I’ve noticed that I’ve healed so much from eating carnivore, that I can indulge in more Keto treats and not feel horrible. However, when I have them for longer periods, I notice my digestion (IBS symptoms) and energy do suffer. So I still feel more optimal eating carnivore most of the time, which to me translates into better health, energy, moods, digestion, sleep and overall well- being. I typically have a coffee for breakfast with Keto cream and/or heavy cream. I have some sausage and/or eggs. For lunch I typically have a protein (steak, ground beef, chicken, etc.) with Keto mayo to add fats. Snacks could be pork rinds with Keto mayo, or a meat stick, Dinner is similar to lunch, where I chose anything from the animal kingdom and eat till full. I sometimes have more carnivorous desserts like “Flan” made with egg yolks, vanilla, a tad of monk fruit and heavy whipped cream, or “instant cheesecake” made of cream cheese with vanilla and a tad of monk fruit. I find creative ways to make carnivorous recipes since this is a long-term lifestyle for me.  

What have you learned regarding nutrition over the last year.

I continue to be a braniac and I love to research! I find more and more research supporting the ketogenic lifestyle as well as carnivore. More case studies arise left and right with people having success in healing so many ailments, that it is hard to discredit that includes Alzheimer/dementia, diabetes, heart disorders, IBS, seizures, etc. I am living proof that no matter your age, ailments, damage you have caused can be resolved by eating a carnivore diet.  

What health & Fitness improvements, and/or setbacks have you experienced in the last year. 

This past year I stepped up my game in regard to my weight training routine. I typically work out 4 times per week, but still have an ebb and flow of weeks when it is only 2. However, I maintain consistency and I can maintain my strength and lean physique year round, without being a gym rat, as I used to be, so I can focus on my kids, writing, acting, meditating, and connecting with friends. Being active is something that I love to do, I need to channel my excess energy and grounding with exercise and I love to become stronger and push myself as I set new challenges for myself. 

What are your health and fitness goals in the year ahead.

I am going to continue to maintain this exercise routine, as it seems to fit my lifestyle, in which I feel is balanced, yet effective for my personal life and lifestyle. I am less interested in perfection, and after the initial year of 100% carnivore, I feel I have healed so much, that I can be less than perfect, and still enjoy and indulge in Keto treats and still be the epitome of health. I have found my sweet spot for success, and while there are days when I could aim for better, I feel that consistency in the long run is more important, as this is totally a lifestyle change. I am living it 100% and happy to be able to share my story, and not only inspire, but also help others do the same.

Anything else to add? and where can people follow your journey?

This year (February 2021), I participated in the Illinois international pageant and got 1st runner up. It was an exciting event! I was proud of my accomplishments, and especially since, I won the Fitness category. I did not have to diet, or prepare, or kill myself any extra before the pageant. I just continued to do “my carnivore thing” and work out as I typically do. The result is having a fit body year round, no matter the occasion, or event. I feel that this is the way of eating that maintains my abs and muscular, yet curvy physique year round even as I get older, I feel I keep looking and feeling younger, better than in my twenties! I get compliments daily that I look like in my late twenties-thirties! To me that is an awesome compliment as I am going against the clock, but definitely feel better than I ever had in my own skin. 

I hope to connect with anyone interested in my story on social media here:

@mariela_starseed- Instagram

@marielastarseed- Twitter Website/blog

@starseedbookseries- Facebook

@MarielaNS333- Facebook

I am always happy to answer questions and help those get started! I am thankful to share the light to others and help as many people as I can to start on their own path back to health.

Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.


Carnivore Fit Expanded edition – eBook and Paperback

Low Content Books – Journals, Notebooks, Diaries and Planners.


Contemporary Carnivore Diet

Lectin Free Diet: because plants hate you and want to kill you

This article was originally published at, and I have shared this wonderful information with their permission.


If you’re like many adults you’ve tried numerous diets only to remain fat, sick and tired. A lectin free diet, as we promote in the carnivore diet, may be just the thing you need to finally achieve good health.

You see, most foods encouraged in a traditional “healthy diet” are in fact poisoning you and ravaging your gut. “Gut” does not refer to your beer belly, although the carnivore diet will probably fix that too.

When I say “gut”, I’m talking about your digestive tract, the center of health as we know it. The home to our immune system, a superhighway to our brain and cognitive health and our main tool for using food for energy. 

You’ve undoubtedly heard “An apple a day keeps the doctor away,” This is pure and utter nonsense. Nevermind the fact that apples are nothing short of small pesticide bombs, they are a prime example of nature’s defense system. I hate to break it to you but fruits, vegetables, beans and other plants are not put on this earth to serve us humans. 

In fact, they don’t want to be eaten. Over millions of years evolving with animals, they’ve developed innate defense mechanisms. 

Remember, evolution is about maximizing genetic fitness. That is, increasing the chance genes are passed down to the next generation. If a plant’s seeds are eaten, it cannot reproduce more plants. 

So, to protect themselves most plants are equipped with edible land minds that poison their predators. Lectins are one such defense tool used by many plant foods to survive and reproduce.

What are lectins?

Lectins are carbohydrate binding proteins designed to damage cellular communication. 

I know what you are thinking: “Come again?”

Let me rephrase that. Lectins are sticky, carbohydrate-binding proteins that function as a defense mechanism for plants. They are designed (by evolution) to cause a severe immune response in the animals that eat them (including humans) which ultimately results in paralysis.

Lectins are associated with both mental and physical health problems. They bind nerve endings, cause blood cells to clump and also attach to viruses and bacteria. In some cases people with lectin sensitivity are more likely to get sick because of this.

Health problems associated with lectins include:

  • Leaky gut (intestinal permeability)
  • Brain fog
  • Bloating
  • Nausea
  • Gas
  • Diarrhea

Lectins are highly inflammatory, and resistant to cooking and digestion. So, they pass right through the gut where they wreak havoc.

After passing through your gut undigested, Lectins attach directly to the intestinal lining. There they cause digestive discomfort and can even pry your gut lining open. Additionally, lectins like gluten also stimulate the release of zonulin which opens up a space in the lining, causing leaky gut.

Yet we humans continue to try to eat them. Oh hello wall, let me keep running into you…

Compare this to an insect, who after having an adverse reaction, will actually avoid eating the food again in the future. On the contrary we humans just down acid blocking medications like candy, instead of avoiding the foods that caused discomfort in the first place.

Is a Lectin Free Diet Healthy?

Yes, in fact, there is research that a lectin free diet can heal the gut, quiet an overactive immune system and calm inflammation (*).

In addition, you can get all the protein, vitamins and minerals you need from a lectin free diet. The hardest part will be breaking your addiction to food and the social pressures of avoiding the normalized SAD diet (Standard American Diet). So, you’ll feel amazing but you may have to practice how you’ll turn down Aunt Betty’s famous pumpkin roll over the holidays.

Foods to Avoid on a Lectin Free Diet

There are 5 main categories of foods highest in lectins:

  1. Beans and legumes
  2. Squash: pumpkin, butternut, zucchini
  3. Grains: new food to us. Lectin bombs. Even gluten free
  4. Nightshades: tomatoes, potatoes, peppers
  5. Fruit: out of season. If it has a seed it’s a fruit. Peppers and cucumbers. 

The most infamous damaging lectins are gluten and wheat germ agglutinin. 


Gluten is the most renowned lectin.

Gluten is a complex of 100s of different proteins mainly consisting of: gliadin and glutenin. It is the main protein in wheat, barley and rye. 

Gluten can cause a whole spectrum of reactions. It can even kill people that are highly allergic. This alone should make you skeptical of all the health claims around gluten containing foods. But even if you’re not allergic, you do not have the enzymes to break down gluten’s amino acid structure. It is incapable of being digested and anything that cannot be digested or expelled causes harm.

It should be noted that Celiac disease — a severe gluten allergy — is on the rise. 

However, gluten is not just a concern for people that have celiac disease. It increases intestinal permeability in all people. 

When you eat gluten, it stimulates the release of zonulin, which prys the gut open. This is why gluten has been linked to so many autoimmune disorders.

Don’t think you can just buy the gluten free versions of all your favorite foods – many can be even worse, filled with refined flours, gums and stabilizing agents. Your best bet to improve your health is to avoid common gluten containing foods and the imitation gluten free products.

Wheat Germ Agglutinin (WGA)

Gluten is not the only damaging lectin. The other lectin that’s especially pernicious is wheat germ agglutinin. 

An agglutinin is a protein that is in seeds to protect against insects. Crops today are modified to contain higher levels of agglutinin to make them even more resistant to insects. 

Wheat Germ Agglutinin is an especially small lectin. So even if the gut wall isn’t compromised, it can still pass through the walls of the intestine easier.

Some of the damaging effects of WGA include [*]:

  • Disrupting endocrine dysfunction by binding to insulin receptors
  • Blocking sugar from getting into muscle cells
  • Interfering with protein digestion
  • Increasing inflammation
  • Crossing blood brain barrier
  • Stimulating weight gain. 

One of the biggest reasons the damage from WGA is so insidious is because it is in the bran. 

Given this fact, whole wheat grains are worse for you (mind blown, right???). 

So what is the solution? If you’re having health issues, try cutting out lectins for 30 days

After that, you’ll probably feel amazing and not look back but, if you do decide to eat lectin containing foods check out this awesome post about reducing lectins in food from Kevin Stock.

Foods to Eat on a Lectin Free Diet

Now that we’ve thrown the food pyramid and all conventional diet wisdom out the window, you are probably wondering what the hell you are supposed to eat. 

Don’t worry, we are getting there. Now, we’ve been conditioned to think that variety is better in the diet. I’m actually going to make the argument for simplicity here. In the age of information overload, why not embrace the fact that simplicity is the key to health when it comes to diet, so long as you are choosing the right foods.  

Here is what you can eat on a lectin free diet:

  • Pasture-raised meats 
  • Liver
  • Butter and ghee from pasture-raised animals 
  • Olives and extra virgin olive oil
  • Cooked sweet potatoes (note that this is a starch and will interfere with ketosis, aka burning fat for energy)
  • Leafy greens
  • Asparagus
  • Garlic
  • Onion
  • Celery
  • Mushrooms
  • Avocado

Not all low lectin foods promote health so, use some caution with these next few.

  •  Eggs and dairy

Both eggs and dairy products can be inflammatory triggers for some people, but you know your body best. It’s up to you to determine what works and what doesn’t.

Egg whites contain protective proteins that can irritate the gut, trigger autoimmune disease and cause acne. Egg whites are actually one of the most prevalent causes of allergies, affecting 1-3% of the population.

Dairy can cause inflammation for two reasons: lactose and dairy proteins . If you’re just lactose intolerant, you can try hard cheeses and fermented products that have had the lactose fermented away.

If that still irritates you, then you should drop the dairy altogether – it’s likely the proteins that bother you.

  • Cruciferous vegetables

Cruciferous vegetables like broccoli, cauliflower and any other vegetable that smells like sulfur (aka farts) is a cruciferous vegetable. Goitrogens can block iodine from entering the thyroid and eventually cause a swollen thyroid or goiter.

Iodine is required for thyroid hormone production. Without it, the thyroid cannot produce the T4 and T3 hormones. 

Low thyroid is diagnosed by abnormal thyroid lab values and presence of goiter. You may also have symptoms including fatigue, weight gain, dry skin, trouble sleeping and constipation. 

I know, this is a post about lectins and now I am springing this on you! But, let’s not trade one problem for another, ok?

Lectin Free Diet Trial for Good Health

A brief but spectacular recap for those of you who skipped to the end for the bottom line:

  • Lectins are natural defense mechanisms found in plants that damage the gut
  • Plants are trying to teach you a lesson to not eat them, you should listen
  • If you have health problems or would like to optimize your diet, try a lectin free diet (such as the carnivore diet) for 30 days
  • After that, avoid lectins all together or prepare foods to reduce lectins

Meat Up Year One

Meat Up: 1 year later with Damon

Original carnivore diet success story

Interview with Damon

1) How would you currently describe your current way of eating. 

For the most part I have been pretty strict carnivore, but I have had a few lapses. I work doing landscaping and remodelling and sometimes after a long day I am soaked in sweat and dirt and I just want a damn ice cream cone!  Usually, I eat mostly ground beef which I eat cool after cooking.  Sometimes I will have some steak and now and then a little liver or fish.  

2) What have you learned regarding nutrition over the last year.

I guess if I have learned anything it is to not be too judgmental about what other people eat and instead focus on myself unless asked – which does happen.  Just about everyone knows numerous people who struggle with diet and my friends noticed when I dropped twenty pounds and gained muscle.  I have also seen a lot of questions online from people struggling to get started or dial in their diet.  From my own experience and what I have read I just recommend that people keep it simple at first and once they have cut out as much as possible play with the total food volume and amount of fat they’re eating.  From there experiment with organ meat and other foods till you find what works best for each individual.  

3) What health & Fitness improvements, and/or setbacks have you experienced in the last year. 

I have been doing Pavel Tsatsouline’s Simple and Sinister Program for over a year now which consist of 10 sets of 10 kettlebell swings and 5 sets of 1 Turkish Get-ups.  I started with 24kg swings and 16 get ups and now I do both exercises with a 40 kg kettlebell.  It’s been a good time.  

I did have one setback in December when I started Brazilian Jujitsu.  I beat my body up pretty good over the course of two weeks of going to class and had to quit for the time being.  Getting up at 430am, swinging kettlebells, going to work, and carrying 48kg worth of carpet tiles upstairs and then landscaping on my lunch break, and finally ending my day with jujitsu was too much.  All while prepping to open a strength and conditioning program for that particular jujitsu dojo.  At 37, it was just a bit too much for me.  I am going to try to up the calories, stretch a bit more, and give jujitsu a go again soon though.

4) What are your health and fitness goals in the year ahead.

Less diet slip ups and remove the occasional zero calorie drink.  Really dial the diet in and keep consistent for the rest of the year.  I always feel my best when I’m strict.  As for fitness I really want to perfect my one handed swings at 40kg and do a Turkish get up at 48kg.  

5) Anything else to add? and where can people follow your journey?

Don’t rush.  Don’t worry about the number on the scale.  Keep it simple and perfect the basics whether it be with diet or fitness before worrying too much about anything else.  For me that’s strict beef and water diet and a mastering a few basic kettlebell exercises.  Consistency will breed results.

Find me on Instagram – Meat_and_Bells

Help me buy some better gym flooring and bigger kettlebells by purchasing a shirt here –

Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.


Carnivore Fit Expanded edition – eBook and Paperback

Low Content Books – Journals, Notebooks, Diaries and Planners.


Contemporary Carnivore Diet

Salmon Roe: the ultimate guide to an actual superfood

This article was originally published at, and I was very happy to share this knowledge with you.


Salmon roe is a real superfood unlike Kale — or what I refer to as green toilet paper.

It’s loaded with almost every vitamin and mineral you need to function optimally.

For thousands of years your ancestors prized superfoods like salmon roe. But western society has replaced them with green smoothies….which is almost like replacing a ferrari with a toyota camry. 

What is salmon roe and what are some nutrients it’s high in?

What is Salmon Roe?

Salmon roe are the fish eggs that come from salmon. While the size of them can differ depending on the salmon species they come from, they all showcase the same bright orange hue. 

Salmon roe isn’t the same as salmon caviar. A caviar requires the salmon roe to undergo an aging process in a soy sauce type of brine. Salmon roe is usually eaten by itself or placed within sushi, and it has a unique taste. 

I think of them like adult gushers. 

You may be wondering why you’d want to eat salmon roe when you can simply add a handful of vegetables to your plate. Well, apart from the protein, salmon roe is bursting with a variety of nutrients that you’d struggle to find in other food sources. 

If you’re on a carnivore diet, it’s the ultimate sidekick to beef liver and muscle meat. Loaded Let’s look at its full nutritional profile. 

Nutritional profile of Salmon Roe

100 grams of salmon roe provides 200 calories, 14 grams of fat, and 2.90 grams of carbs. Let’s delve deeper as to why many people are choosing to eat these fish eggs. 

Below is the nutrition content of 100g of salmon roe

Screen Shot 2020 09 14 at 2.04.21 PM

High quality source of protein

100g of salmon roe contains 25 grams of protein. As a valuable protein source, these fish eggs fit perfectly into a low carb diet, offering more protein per calorie than almost anything else.

It’s also packed with essential amino acids, including lysine, which has many impressive benefits. Lysine can’t be made by the human body, so the only way to retrieve it is via food or supplementation. As a building block of protein, lysine can enhance wound healing, may promote calcium absorption, and may potentially diminish blood sugar response in diabetics. Pretty good, right?

Another amino acid found within salmon roe is leucine. 100g of salmon roe contains around 2g of leucine; a branched-chain amino acid which helps muscle growth. If you’re hitting the gym and searching for ways to build or maintain muscle, a serving or two of salmon roe is a great solution. Leucine has many benefits, including being a potent mTOR activator. 

Packed with Omega 3 fatty acids

Salmon roe is packed with healthy omega 3 fatty acids. You’ll find around 3.5g per 100g serving, providing one of the best natural sources of DHA and EPA – Docosahexaenoic Acid and Eicosapentaenoic Acid. In fact, a study discovered that over 30% of the fatty acids found in salmon roe are either DHA or EPA.

DHA is massively beneficial for optimal brain functioning. So much so that almost 25% of all the fat in your brain is DHA. Unlike some other fish products, salmon roe contains DHA in a phospholipid form, making it easier to cross the blood brain barrier. 

If providing brain fuel wasn’t enough, DHA boasts anti-inflammatory effects which could prove useful in treating a number of issues, including heart disease and arthritis.

On the carnivore diet it’s a challenge to obtain adequate DHA. Salmon roe is a great addition to do so.

Contains Omega 6 fatty acids

The majority of us gain way too many omega 6’s from our diets. But, if you’re eating a balanced diet and getting them from healthy sources, there’s no cause for concern. 

Omega 6 fats like AA can be beneficial and are great for promoting skin and hair growth, as well as nurturing bone health, regulating metabolism, and potentially reducing the risk of heart disease. Like omega 3, it also has advantages for brain development and functioning. 

Vitamin D dietary source

100 grams of salmon roe gives us around 232 IU of vitamin D, or around 58% of the suggested daily intake. If you’re looking for one of the few food sources of this vitamin, salmon roe is a great source.

Depending on where in the world you live, vitamin D is essential if you’re not getting enough exposure to sunlight. That’s because the body creates vitamin D via cholesterol. The energy from UVB (ultraviolet B) rays synthesizes cholesterol, producing vitamin D. If you’ve ever heard the term ‘sunshine vitamin’, now you know why!

Vitamin D is often associated with depression. A study examining depressed subjects found that vitamin D supplementation improved their mood. Additionally, the vitamin is linked to playing a part in other illnesses, including reducing the risk of getting the flu, and multiple sclerosis. This may be partly due to the role vitamin D has in enhancing the immune system.

Vitamin B12 and other B vitamins

If you’ve been feeling anxious, fatigued or simply ‘under the weather’, eating a portion of salmon roe may be a good remedy. Many common cognitive issues are due to vitamin B deficiencies — some of the most important vitamins for cognitive function. In a 100g portion, there is a whopping 20.0mcg or 333% of your recommended daily amount of vitamin B12. One thing to know is that your body can’t produce it, so it needs to come from dietary sources or supplements. 

Why is this vitamin important? Well, it keeps nerve and blood cells healthy, supports bone health, and gives you an overall energy boost. Pregnant women are especially advised to intake adequate levels as deficiency has been associated with birth defects and even miscarriage. 

Let’s not forget the other nutritious B vitamins found in salmon roe. Each 100g gives around 0.14mg (9.3% of your suggested daily value) of vitamin B1, 0.36mg (21.2% DV) of vitamin B2, 0.40mg (2% DV) of vitamin B3, 3.50mg (35% DV) of vitamin B5, and 0.32g (16% DV) of vitamin B6. 

The benefits of these include aiding energy levels, fat burning, digestion, eye health, and much more. 

Antioxidants, including Astaxanthin

With 91mcg of vitamin A (10% of your DV) and 2.68mg of vitamin E (13% DV) in 100g serving of salmon roe, salmon roe is high in antioxidants. Oxidative stress occurs via free radical damage. In other words, unstable atoms provoke damage to healthy cells. This can result in premature aging, as well as potentially genetic degenerative diseases, autoimmune disorders, and dementia.

Another antioxidant found in salmon roe is called Astaxanthin, which is the chemical responsible for their orange color. You may be wondering what makes Astaxanthin so special? Well, for starters it’s 500 times more potent than vitamin E, and 6000 times more powerful than vitamin C, providing a multitude of health benefits. 

Research has discovered that this substance may enhance the skin’s fight against UV damage. Then, there’s also the possibility that it helps battle liver disease and oxidative stress. 

Need something natural to boost athletic performance and diminish muscle soreness after workouts? Astaxanthin has you covered. You could call this a super-antioxidant as it really does boast endless benefits. 


Salmon roe features 5.5% of your daily copper intake (0.11mg) per 100g. 

Copper is difficult to find in foods other than beef liver. It aids collagen functioning to help the skin look smoother and firmer. Additionally, it helps to maintain good immune health, bones, and nerves. 


While it can be a challenge to hit your daily requirement of iodine, salmon roe provides an excellent source. Iodine aids the construction of thyroid hormone. Deficiencies in this often leads to fatigue, low sex drive, digestive problems, brain fog, and much more. 


100g of salmon roe has 275mg of calcium or 27.5% of your recommended daily intake. If you tend to avoid dairy, getting as much calcium as possible from the rest of your diet is essential. Why? Not only is it great for bone health, it’s also necessary for your heart and muscles to perform correctly.

Additional vitamins and minerals

Salmon roe is high in selenium and choline: two of the most important nutrients for cognitive function. Two that are also only found in substantial quantities in salmon roe and beef liver.

You’ll get around 65.5mg of selenium (roughly 100% of your RDA) from a 100g portion. Selenium is often absent from many peoples diets, yet it’s imperative for cognitive functioning, memory, motor performance, and coordination. 

Choline is another vitamin which assists cognition. So much so, a deficiency is often linked to Alzheimer’s Disease. In 100g of salmon roe, you’ll find around 45% of your RDA or 247mg of choline. 


Salmon roe is one of the most nutritious foods you’ll come across. While the downside is that it can be difficult to track down the high quality stuff, if you can get your hands on it, you’ll be adding a true superfood to your diet.

Ketogenic Endurance – I hoped you enjoyed this post.

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Carnivore Fit Expanded edition – eBook and Paperback

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Meat Up Year Two

Meat Up: year 2 with Mark

It has been 2 years since Mark’s original carnivore diet success story, so it was time for a catch up.

Original carnivore diet success story

Meat up 1 year later

Interview with Mark

1) How would you currently describe your current way of eating. 

Boring as ever 😂😂 I’m still doing OMAD mostly. I eat mainly a few ribeye’s & sometimes either eggs or maybe some shrimp with it too. If traveling I will order just meat patties. I just drink water. I use a little salt. 

2) What have you learned regarding nutrition over the last year.

Just reinforcing my belief when people are metabolically healthy & with no food addictions you should trust your body’s signals of what & when to eat and how much to eat. This is for me an ideal fit but maybe not for everyone. Do not over think this & make it difficult. 

3) What health & Fitness improvements, and/or setbacks have you experienced in the last year. 

For setbacks I suffered a near amputation of my big toe. Had a horrible farm accident that really injured my foot in June of 2020. Any way I had to adjust my training quite a lot. 

For improvements, my sleep has had its ups & downs but has steadily improved. I am a lifelong insomniac. I have dedicated myself to improving it to its peak. Dr. Guy Meadow’s behaviour modification courses have helped me a lot. 

4) What are your health and fitness goals in the year ahead.

To continue to improve my sleep as much as possible without any pills natural or otherwise. Also, continuing to improve my recovery in various ways like being in nature more, more cold-water therapy, more swimming, more sand between my toes & more family time. 

5) Anything else to add? and where can people follow your journey?

All my Autoimmune issues of Rheumatoid Arthritis, Psoriasis & etc are all in 100% remission. I feel better that ever & love this way of eating more now than ever. 

Best place to find me is on my Facebook Group is Mark’s Health and Nutritional Group. 

Thank you for allowing me to give my updated. 

Mark W. Strough 

Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.


Carnivore Fit Expanded edition – eBook and Paperback

Low Content Books – Journals, Notebooks, Diaries and Planners.


Contemporary Carnivore Diet

Is Soy bad for you?

Damn right it is bad for you. Stop eating it right now!

This article was originally published at, and it was a pleasure to share this on my blog with their permission.

Is Soy Bad for You?

We live in the age of soy today. Soy boys and soy food everywhere…It’s ubiquitous as a vegetarian staple and a filler for many health products.

Soy has been marketed a health food for years – tofu, soy-milk, soybean oil, edamame. But is it actually any good for you? Or does it just “feel” like a health-food because it’s bland, expensive and highly marketed?

Let me give it to you straight: if good health is what you’re after, stop eating soy. I didn’t want to lose the main point of this article by burying it away at the end. Now that you know, please read on to learn why.

The elevation of soy as a health food

When the USDA erroneously decided all animal fat and meat were poison, Americans were told to eat more plant foods, like soy. Soy was touted as a perfect protein and source of fat to replace meat, lard and butter. Soybean oil was marketed as a versatile cooking oil that wouldn’t increase your cholesterol, textured protein crumbles made in a lab were smashed together and dyed to look like hamburger patties and soybean oil was hydrogenated to be solid at room temperature. “Eat margarine,” they said, “it’s better than butter,” they said. 

Well folks, it turns out hydrogenated vegetable oil is a source of trans fat. And eating trans fat not only increases your risk of heart disease but the Food and Drug Administration now prohibits food manufacturers from adding the major source of artificial trans fat to foods and beverages (*).

But, I digress, let’s get back to the soyification of the world. So the government declares all animal meat and fat bad, processed plant foods are better. AKA “we know better than nature what is healthy ”. So, cheap soy floods the market. And now you can pick up 80% of the items in the grocery store and see soy in the ingredient list. Soybean oil, lecithin from soy, soy protein, textured vegetable protein (also soy), vegetable gum, vegetable broth, vegetable starch, this list goes on. 

The organization food allergy and research education lists nearly all processed foods and even some personal care products as having a soy component:

  • Baked goods
  • Canned broths and soups
  • Canned tuna and meat
  • Cereals
  • Cookies
  • Crackers
  • High-protein energy bars and snacks
  • Infant formulas
  • Low-fat peanut butter
  • Pet food
  • Processed meats
  • Sauces
  • Soaps and moisturizers

Americans have not improved their health as a result of these recommendations, in fact as a nation we have become more sick (*).

But it’s just a plant right? How bad could it be? Well, that depends, how much poison is acceptable in your food? 

Is Soy Bad For You? The 4 Dangers of Eating It?

#1 Weed-killer in Soy

Soy is a leading food source of glyphosate (the weed-killer Roundup). Oats, wheat and corn are up there as well and you’ll notice I don’t recommend eating those either. 

Glyphosate is a synthetic herbicide patented by the Monsanto Company and now manufactured and sold by many companies in hundreds of products. Glyphosate has been associated with (*):

  • Cancer
  • Liver damage
  • Reproductive and developmental issues

According to the Environmental Workgroup (EWG) genetically engineered soy has the highest levels of Roundup:

“Crop scientists have genetically engineered soy to survive blasts of Roundup so farmers can spray this chemical near crops to get rid of weeds. But some so-called “super weeds” resistant to Roundup have developed.  In turn, some farmers use yet more Roundup to try to kill those hardy weeds. This leads to more Roundup chemicals being found on soybeans and ultimately in the food supply.”

How much poison is acceptable?

The company that owns Roundup (Monsanto) defined an extreme level of this herbicide as 5.6 milligrams per kilogram of plant weight. A Norwegian study comparing the accumulation of pesticides and herbicides on 31 different soybean plants found an average of 9 milligrams of Roundup per kilogram. The study found high levels of Roundup in 70 percent of genetically engineered soy plants (*).

#2 Soy is a Goitrogen

Goitrogens are foods that interfere with normal, healthy thyroid function and cause goiter — or swelling of the thyroid. 

Goitrogens do this by interfering with iodine absorption in the thyroid. Iodine is required for healthy levels of thyroid hormone production. Without it, the thyroid cannot produce the T4 and T3 hormones. 

In response to deficient T4 and T3 levels, your pituitary gland produces more of a compound known as Thyroid Stimulating Hormone (i’ll give you one guess what it does). The TSH is meant to signal to your thyroid to produce more T4. But, the excess TSH causes swelling of the gland known as goiter.

Goitrogens can also interfere with healthy thyroid function through interfering with TPO: Thyroid Peroxidase (TPO) enzyme is like the assembly line that constructs Thyroid hormones. If it’s damaged, thyroid hormone production is impaired.

Symptoms of Thyroid Issues: Side Effects Include

The thyroid plays an important role in all metabolism. So, when you have low circulating thyroid hormone (hypothyroidism) you’d expect everything to get sluggish – your brain, your energy levels, even digestion!

Common symptoms of hypothyroid include (*):

  • Fatigue
  • Weight gain
  • Constipation
  • Trouble sleeping
  • Dry skin
  • Sensitivity to the cold
  • Depression
  • Dry, thinning hair
  • Joint and muscle pain
  • Fertility problems
  • Decreased heart rate

Sounds like a blast, right?

#3 Soy and your Sex Hormones

Soy is an endocrine disrupter – that is to say it interferes with hormones. I’ve detailed its action on thyroid hormone above but healthy function of the sex hormones estrogen and testosterone can also be disrupted.

Soy is a natural source of phytoestrogens, a compound that mimics human estrogen but is thousands of times weaker. Researchers have found that the impact of soy phytoestrogens on individuals depends largely on their age, gender and menopausal status and the issue is complex. However, aside from the phytoestrogens in soy, the glyphosate (Roundup weedkiller) on soy can contribute to estrogenic activity on its own (*)

Phytoestrogens have demonstrated the ability to(*):

  1. Disrupt of normal sex hormone levels and the female ovulation cycle
  2. Decrease sexual behavior in animal research
  3. Increase  social, aggressive, and anxiety-related behaviors in animal research

#4 Soy is a Source of Lectins

Soybeans, like all beans, area a source of lectins. Lectins are carbohydrate binding proteins designed to damage cellular communication. 

These sticky, carbohydrate-binding proteins function as a defense mechanism for plants. They are designed (by evolution) to cause a severe immune response in the animals that eat them (including humans) which ultimately results in paralysis.

Lectins are associated with both mental and physical health problems. They bind nerve endings, cause blood cells to clump and also attach to viruses and bacteria. In some cases people with lectin sensitivity are more likely to get sick because of this.

Health problems associated with lectins include:

  • Leaky gut (intestinal permeability)
  • Brain fog
  • Bloating
  • Nausea
  • Gas
  • Diarrhea

This just keeps getting better, am I right? As I said in the beginning, if you care about your health, don’t eat soy.

The Bottom Line on Soy 

Yes, it turns out that many ancient, healthy cultures did eat soy. But they went through an extensive fermentation process to neutralize the toxins that no longer exist today (same with many other plants we eat).

Whatever chance soy had at being even an option for food has been completely destroyed by large scale agriculture and corporate greed. The soy in our world is nothing but a delivery mechanism for glyphosate. In addition to toxic weed killer, soy is a food that can interfere with your thyroid hormones, sex hormones and gut health. 

Ketogenic Endurance – I hoped you enjoyed this post.

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Meat Up Year Two

Meat Up: 2 years later with Kristel

It has been 2 years since Kristel’s initial carnivore diet success story, so it was time for another Meat Up.

Carnivore Diet Success Story

Meat Up Year 1

Interview with Kristel

1) How would you currently describe your current way of eating. 

I would describe my current way of eating as Animal-Based. Basically, the same as I described last time 🙂 But I will go a little more into detail on what it means. 9 meals out of 10 will consist of meat, dairy and/or eggs. Which will often be completely raw. My diet also includes raw honey and seafood. I eat (A LOT) of butter, almost with every meal. I absolutely adore raw cream. Several times a year I will have some starch in the form of potato or sweet plantain and some fruit which is usually some berries, pineapple, lime, grapefruit, cucumbers, or dates. Occasionally I will have some vegetable juice. Sometimes I go months and months without having anything other than that which comes from an animal. I avoid vegetables, grains, plant/seed oils, sugar, processed/junk food, caffeine, nuts, seeds, beans, legumes, and any type of supplements. One thing that changed is that I have started to eat more than just two meals a day in general.

2) What have you learned regarding nutrition over the last year.

I learned that in my case, especially over the last 3 months, that eating more frequently has been a big improvement for me.

Also, the more I noticed what state the world is in, the more I realized how important it is to stay away from any processed garbage that supermarkets and junk food places are offering. Now, probably more than ever, humans need to take the control and responsibility over what they are consuming. I fear that humans are forgetting what it feels like to feel truly healthy, happy, and energetic. Eating the right way, and I believe that to be foods that God provided us with on earth and not the man-made processed foods, will overcome many of the health complications human beings are suffering from. Health complications which they deem as normal, and which they think they are resigned to living with.

3) What health & Fitness improvements, and/or setbacks have you experienced in the last year. 

In overall I have only experienced improvements. I still stand strong with what I mentioned last time as well. I have seemed to recover my gut issues almost 100%, which has made it able to consume a lot more dairy than I would before. This has improved my body composition even more, in a way that females try to achieve through heavy dieting and exercising. At this point I am even happier with my body than a year ago.

I haven’t been to a gym in over 1.5 years now. I do move my body daily, but not through extraneous exercise. I keep it low impact. I love doing sports like soccer, tennis, and stepping on the driving range. Throwing a frisbee or tossing a football. I feel no need to “exercise” every single day. As long as I eat well and move my body daily, either through going for a walk or cleaning the house, I do not feel like I have to worry about getting out of shape 🙂

I also am very sure that eating this way provides me with everything my body needs. I only have seen my health, appearance and mental state improve over the years. I have not been sick, not even once. I only notice a setback when I eat something I should not have, and most of the time it isn’t even a very noticeable set back anymore. I feel the way I did before veganism, but even BETTER!

4) What are your health and fitness goals in the year ahead

I still don’t have any big goals. Right now, I am even more content with where I am compared to last year. I managed to implement everything I mentioned last year, like prioritizing my sleep, eating more frequently and spending more time outside. My skin has improved even more, and my hair has been growing faster. It is crazy, but people keep telling me I look younger now than I did several years ago. Also last year I managed to go without any single bite of processed food for 8 months in a row. So, I would like to continue that this year again, and go for longer.

5) Anything else to add? and where can people follow your journey?

I learned that diet is really one of the most important pillars for health. Animal products seem to be at the center of our diets, historically. Judging from many civilizations, our ancestors and all the accounts of people who tell us they feel better when they have it in their diet. It is so important to open a discussion about this because the world is getting fed a narrative of how plant based is the future. Unfortunately, plant based/ vegan diets will only worsen and shorten a human’s future.

I share my journey via my YouTube channel @kasumikriss :

I am also to be found on Instagram @kasumikriss :

Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.


Carnivore Fit Expanded edition – eBook and Paperback

Low Content Books – Journals, Notebooks, Diaries and Planners.


Contemporary Carnivore Diet

Are you in Ketosis on a Carnivore Diet

….. and should you care?

This article was originally published at, and they asked me for permission to post it on my blog to help spread low carb knowledge.


One of the most common questions about the carnivore diet is if it puts you in ketosis.

Ketosis has many benefits including:

  • Reduced inflammation
  • Increased satiety
  • More endurance
  • The ability to speak to electricity

So of course people are concerned. 

Let’s discuss

What is the Carnivore Diet?

First off, what is the carnivore diet? 

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.

This may sound wacky at first. But there are many benefits of it including:

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 (I tried counting his abs but lost count at 1,421). 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.

It’s also a variation of the Ketogenic diet as cutting out all carbohydrates will put you into ketosis.

What is Ketosis

Ketosis is like the shoes in the movie like mike. They give your body metabolic superpowers.

What is ketosis?

Ketosis is the metabolic process of using fat, specifically ketones, as the primary source of energy instead of carbohydrates. 

It’s a natural metabolic state that you evolved to spare muscle. Throughout evolution, there was not a grocery store nearby to have 6 meals a day. Your ancestors often went long periods without access to food (gasp, they even skipped breakfast, the “most important meal of the day!!”). 

How did they survive without a constant IV drip of food like most people in Western countries today? They survived because of seamless and caviar. No, they survived because of ketosis. 

Your brain is very energy hungry. It lacks its own engine, thus requires a continuous supply of energy. For most people, this is glucose. Every single day a normal person’s brain consumes approximately 120g of glucose. This is 420kcal of energy which is almost 60% of all glucose utilization at rest .

However, at any given moment, your body only stores approximately 120g of glucose in your liver. Meaning, you’ve only got a day’s supply of glucose! Any longer fast than that and you’d be dead.

Your body has a couple ways of dealing with this challenge. 

  1. Your liver can turn amino acids from protein into glucose via gluconeogenesis. However, the problem is that when you’re fasting you need your muscle for strength to capture food. Muscle mass is associated with longevity and your body wants to preserve it at all costs
  2. Ketosis

Let’s discuss #2. 

Even a very lean person that’s ~10% fat has upwards of 50,000 calories of fat on them at any given point. Yes…fat isn’t just a fashion statement. It’s stored so you can survive without food.

In response to fasting (or low glucose levels), insulin levels fall and your body pulls fat from storage. Many cells in your body, like your heart and brain, cannot use fatty acids directly for energy. So your body shuttles body fat to your liver to make into ketones (and actually fatty acids can be broken down into glucose too).  

(P.s. how freaking cool is it that this is all happening behind the scenes?)

As you can see in this photo below, one of the main ketone bodies Beta Hydroxybutyrate rises dramatically into a fast as your blood glucose levels flatline. 

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Without this metabolic trick, we would not be here today. In fact, despite your brain needing glucose to function, you dont have to eat any glucose at all. Your body can synthesize it all on its own. If this isn’t magic, i dont know what is. 

This study showed that after three days of starvation, the brain will get 25% of its energy from ketones. During much longer term starvation this number can rise as high as 60% .

Ketosis has a number of benefits I’ll get into below, 

Once your ketone levels reach a minimum of 0.50mmol/L of BHB, you’re considered to be in nutritional ketosis (according to Dr Steve Phinney). 

The Benefits of Ketosis

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. Improved sleep quality
  8. Increased fat loss while preserving lean muscle mass and performance
  9. Ketones can slow tumor growth by starving them of their preferred fuel, glucose, and lowering IGF-1
  10. Appetite regulation: One of the first things people often notice 

In fact, your brain and heart will preferentially use ketones when they’re available. 

And in my opinion, this is a huge reason why mental health has deteriorated — most people are starving their brain of its favorite fuel.

So Does the Carnivore Diet Put You in Ketosis? 

Do you need to starve yourself to go into ketosis? No, the benefit of the carnivore diet — a low carb variation of the ketogenic diet — is that you can still enter ketosis while providing your body with all the nutrients it needs (this is key!). 

The carnivore diet gives you the benefits of fasting, without fasting.  

As mentioned, your body stores around 120gm of glucose in the liver when stores are full and can make a good deal more from protein. If you’re eating a high carb diet, your body doesn’t ever need to go into ketosis because you’re eating all the glucose you need. 

To go into ketosis, you need to eat fewer than 50g of carbs per day and sometimes as low as 20g (actually, some people can eat more carbs if they are extremely active, but lets leave those superstars out) .

When you restrict carbs to these levels, within 2-4 days you’ll usually be in ketosis. 

Because carbohydrate intake is approximately zero on the carnivore diet, it will put you into ketosis. Most people’s levels tend to be > 0.5 mmol, but this depends on how much protein they’re eating. 

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

What About Protein on the Carnivore Diet?

This is a highly debated topic within the ketogenic community. A properly formulated ketogenic diet is considered ~80% fat. But most people in the carnivore community are eating closer to 65% fat. 

Does this hinder ketosis?

From my anecdotal experience and from working with others, it does. 

I think of protein as more of a structural component than a fuel source. And when you exceed your protein needs, it strains your metabolic pathways (like your urea cycle). 

This great presentation from Ben Bikman illustrated one mechanism whereby protein could reduce ketosis. If you’re starting the carnivore diet with already elevated levels of insulin and blood glucose, protein tends to increase insulin. And when insulin increases, fat burning and ketosis shuts off. Whereas Fat does not increase insulin and does increase glucagon, which increases ketosis.

I’ve tested this personally, and my ketone levels are much higher when I eat 80% fat and I feel much better. 

With that being said, protein’s effect on ketosis seems to be highly individual. Many people can eat more protein and feel just fine. 

Regardless, you will be getting many benefits from this way of eating. But in general, I recommend to experiment with macro ratios.

So does the carnivore diet put you in ketosis? The answer is an emphatic yes. 


Ketosis has many benefits. The carnivore diet puts you into ketosis and this is one of the many reasons why it works so well.