Month: March 2021

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Meat Up Year One

Meat Up: 1 year later with Dani

Check out Dani’s original carnivore diet success story – https://ketogenicendurance.com/2019/12/27/carnivore-diet-success-stories-with-dani/

This was over a year ago, so it was time for a catch up.

Meat Up with Dani

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

My husband and I are both on a 20h fast / 4 hour eating window per day. We are currently zero carb 98% of the time. Meat, cheese, eggs.  Starting this month we are going to follow 3 weeks of ribeye only, followed by a week of zero carb (as we currently eat) and we will repeat that monthly. I’d imagine based on the past we will also naturally start fasting longer.

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

The biggest lesson is that if we listen to our bodies it tells us what we need. For us, that has been water and beef and salt. My whole lifestyle the last 2 years has debunked everything I’ve ever learned about “nutrition “, my a1c has remained below 5 and my lipid panels are in range. My blood pressure has also levelled out and is much lower than it’s ever been. 

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

I’m sure we’re not alone in the “wtf 2020” we’ve been extremely lucky as a family to have not been sick but with the initial unknown and stress we did lapse to a more low carb keto woe for about 5 weeks – which led to fatigue and bloat. Once we got back to zero carb / carnivore we felt better. I have upped my weightlifting game and even in the last 2 months am lifting heavier. My cardio endurance has also increased significantly in the last year – we spent a lot of days hiking and walking as a family during quarantine. Biggest non scale victory for me was wearing a bathing suit with no self-confidence fears.

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

This year I’m focusing on continuing to lift and build strength, including our children in our fitness routines (5&2 years old) they both enjoy “working out”. I would like to see my goal scale weight of 125 but through this journey I’ve learned strength and the mirror tell a truer health story. I turned 40 in September and honestly feel better now than I did at 25!

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

We all owe it to ourselves to take care of our health. I’ve long said I know this lifestyle isn’t for everyone but for those of us type 1 diabetics doing it, we’re doing awesome… I wish the diabetic community would get on board and encourage low carb at least. It was frightening for me to see the ill fate of many diabetics to Covid. I firmly believe this woe will keep us well.  

I’m on Instagram- @dani_defyingdiabetes 

Ketogenic Endurance – I hoped you enjoyed this post.

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

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

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Contemporary Carnivore Diet

Keto and PCOS: No you are not stuck with PCOS for life

This article was originally published at www.carnivoreaurelius.com, and they asked me to share this wonderful info on my blog… as we are all here to help each other.

Ready to Say Goodbye to your PCOS?

Source

Keto and PCOS may be the two biggest rivals of the year. PCOS is the most common endocrine disorder for pre menopausal women. And its effects are far reaching. 

It affects up to 10% of women of childbearing age . And keto may be the white knight…here to the rescue.

PCOS can cause everything from infertility to facial hair. 

And like many western diseases it’s on the rise. 

Bad news and good news…First the bad news: almost everything in your diet may be causing PCOS. 

Good news: we may be able to reverse it. 

What is PCOS

Polycystic ovary syndrome, or PCOS is the most common hormonal disorder amongst women. 

The name is polyCYSTic because cysts are very common. However, many women don’t ever develop them.

PCOS has become sort of a catch all term for doctors who don’t know what to diagnose a woman who has idiopathic reproductive issues. 

Technically PCOS is classified by at least two of these three features: hyperandrogenism, irregular ovulation and polycystic ovaries on an ultrasound.

Currently there are no pharmacological treatments for PCOS other than birth control prescriptions (which often lead to another set of symptoms). 

However, what’s interesting to me about PCOS is that it may be tied to the same devil that has infected all of western society: hyperinsulinemia. And the good news is that if I know how to do anything it’s to help bring people’s insulin levels down. 

Symptoms and Signs of PCOS 

One of the most common consequences of PCOS is hyperandrogenism. 

Many of the signs and symptoms of PCOS are associated with this excess testosterone. Issues like irregular or absent cycles, excessive body hair, acne and infertility. 

Some of the other signs & symptoms are:

  • Weight gain
  • Trouble losing weight
  • Acne
  • Male pattern baldness
  • Thinning hair
  • Fatigue
  • Mood swings
  • Low sex drive

This will not be a surprise to my readers, but many metabolic disorders are associated with PCOS. PCOS doesn’t cause these issues, but if you have one of the symptoms above along with a metabolic disorder, it could be PCOS.

Obesity, insulin resistance and type 2 diabetes are all associated with PCOS . However, there are many people who have PCOS and are not overweight.

What causes PCOS? No surprises here for my readers…

What causes PCOS?

Like many diseases in western society, I believe that the main cause is hyperinsulinemia. 

According to this study “Hyperinsulinemia associated with insulin resistance has been causally linked to all features of the syndrome, such as hyperandrogenism, reproductive disorders, acne, hirsutism and metabolic disturbances.”

A better name for PCOS may really just be female metabolic syndrome, as it is one of the most common manifestations. 

How does hyperinsulinemia trigger PCOS? 

A quick detour to women’s hormones and the menstrual cycle to explain this. 

Field Trip to the Menstrual Cycle

All aboard the magic school bus…hopefully you have your waivers sign. Today we’ll be taking a field trip through the menstrual cycle. 

In a way, human beings are just hormones with limbs. Hormones run the show in more ways than we can even imagine. So many of your desires, moods, and actions can be tied back to hormonal changes. 

For women, one of the main areas hormones exert their impact is on the menstrual cycle.

Menstruation is the cyclical shedding of the uterine lining in response to hormonal cycles. There are two phases of this cycle:

  1. Follicular or the proliferative phase
  2. The luteal or the secretory phase
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The median length of a menstrual cycle is 28 days, with each phase above comprising half. 

This process is controlled by two main hormones: LH and FSH.

Most women have about equal amounts of LH and FSH during the early part of their cycle. However, towards the end of the first half, there is a LH surge in which the amount of LH increases to about 25-40 mlU/ml 24 hours before ovulation occurs. Once the egg is released by the ovary, the LH levels go back down.

But in women with PCOS, LH levels tend to remain elevated, sometimes up to 3x the FSH levels.

Insulin’s Effect on the Menstrual Cycle

Insulin throws a wrench in this cycle, derailing the traditional flow. How does it do so?

First off, hyperinsulinemia has been shown to directly stimulate pituitary gland LH secretion. As a result, hyperinsulinemia tends to elevate LH levels relative to FSH .

Excess LH, in turn, has been shown to promote androgen production . These excess androgens then prevent proper ovulation and lead to some of the symptoms described above.

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Without a proper ovulation, progesterone is not produced in the second phase of the cycle, and estrogen remains elevated relative to progesterone levels (estrogen tends to be dominant in the first phase of the cycle and progesterone in the latter half…I will touch on this more in another article). This is sometimes referred to as estrogen dominance, a separate but related issue.

Insulin exerts its mark elsewhere too. Hyerpinsulinemia inhibits sex hormone binding globulin synthesis, which increases levels of free testosterone .

Because there is not a normal ovulatory cycle, the follicles that are supposed to mature do not properly and can turn into cysts.

Hyperinsulinemia, the direct consequence of the Standard American Diet, turns a pleasant cycle into a merry go round from hell.

Some other causes of PCOS

Like other metabolic disorders, the causes of PCOS are multifold, but often related. Almost all of them can be tied back to the wholesale denial of human nature and the ubiquity of fake, toxic garbage in Western society.  

The Gut

Dysbiosis of the gut microbiome can lead to excessive androgen synthesis. 

One study found that treating PCOS rats with lactobacillus and a fecal microbiota transplant resolved the menstrual cycle issues . 

Seed oils, sugars and refined carbs — the standard culprits — all have been shown to contribute to leaky gut and gut imbalances.

The carnivore diet is the best diet in the world for gut health, in my opinion. It cuts out all the potential inflammatory factors allowing you to do a complete reset. Even some vegetables may contain gut damaging components. The carnivore diet also loads you up with gut healing nutrients like vitamin A, zinc and glutamine.

Nutrient Deficiencies

The conversion and homeostasis of hormones is regulated by enzymes that require vitamins and minerals to carry out their functions. Inadequate nutrient levels, like a car without gas, render the enzymes incapable of fulfilling their function.

Some of the most critical nutrients for maintenance of female hormonal balance are only prevalent in sufficient quantities (and their most bioavailable form) in animal foods. SOme examples are the following:

  • Selenium:  The highest concentration of selenium is found in the sex glands. Two studies of women with PCOS showed that daily supplementation improved insulin sensitivity and cholesterol. Selenium may also increase the level of progesterone
  • The B vitamins are critical for converting nutrients into energy, burning fat and controlling insulin sensitivity. They are also important for methylation. B6 is critical for maintaining and regulating hormonal balance, especially in the thyroid. Elevated homocysteine, often time sa symptom of B vitamin deficiencies, is associated with PCOS
  • Magnesium deficiencies are common in women with PCOS.
  • Zinc supplementation has been shown to improve fertility in women with PCOS
  • A recent meta analysis found that women with PCOS had significantly lower Vitamin D levels

The nutritional status of the world paints a bleak picture. Of course if you’re missing nutrients that are essential — yes, required — for proper physiological function, you’ll develop problems. 

Food is the most powerful factor in health and disease. It’s time to start acting like it.

Phytoestrogen intake & Endocrine disrupting chemicals 

Exposure to phytoestrogens, molecules that mimic estrogen and activate the estrogen receptor, can potentially lead to PCOS. 

One study showed that in rats, lifetime exposure to a soy diet (high in phytoestrogens) induced key features of PCOS .

Some other phytoestrogens include

  • Plastic: Plastic contains BPA and BPS, both toxic xenoestrogens
  • Phthalates: These are softeners that are prevalent in many cleaning products, soaps and cosmetics. All their names end with phthalate. 
  • Parabens: Found in soaps and cosmetics 
  • PVC: Found in vinyl products and kling wrap. The most toxic xenoestrogen. 

According to the CDC, 93% of Americans carry BPA in their bodies — the compound in plastic. I try to avoid plastic as much as possible. 

Keto and PCOS

Given the above etiology of PCOS, the Keto and carnivore diets are potentially very effective ways to attack PCOS.

First, the Ketogenic diet is by far and away the most effective way to treat hyperinsulinemia. In fact, 94% of Virta Health’s ketogenic diet subjects reduce or eliminate their insulin within 1 year . 

Next, the keto and carnivore diets tend to be higher in nutrient density…specifically many of the nutrients people with PCOS desperately need. Red meat is a health food: loaded with the b vitamins, zinc and bioactives like taurine, carnosine and creatine. Whereas the standard american diet on the other hand tends to be nutritionally empty (and that’s putting it nicely).

Luckily for us, a number of studies have evaluated keto for exactly this function. 

In one study researchers evaluated the ketogenic diets effect on reproductive hormones. 

In the 5 women who completed this study they:

  • Lowered insulin by 36%
  • Free testosterone by
  • LH / FSH by 

And 2 of them even got pregnant. Now I don’t think steak alone can get you pregnant, but I can’t promise anything.

There’s more…

This systematic review of 7 studies found “that reducing carbohydrate load can reduce circulating insulin levels, improve hormonal imbalance and resume ovulation to improve pregnancy rates compared to usual diet”

Another study of obese women with PCOS found that a low carb diet significantly decreased insulin levels by 30%. 

Part of the reason why I would opt for the carnivore diet over the keto diet is because of the nutrient density. Many of the nutrient deficiencies that can lead to PCOS are found in their highest concentrations in animal foods…especially beef liver.  

Conclusion

PCOS is another one of those intractable diseases plaguing women, that most doctors cannot seem to solve.

Unsurprisingly it’s because we’re taking a pharmacological approach to something that stems from nutrition. 

But Keto and carnivore may give women another way out. 

Ketogenic Endurance – I hoped you enjoyed this post.

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

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Carnivore Fit Expanded edition – eBook and Paperback

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

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Meat Up Year Two

Meat Up – 2 years later with Rachel

Meat Up with Rachel

Carnivore diet success story – https://ketogenicendurance.com/2018/12/12/carnivore-diet-success-stories-with-rachel/

Meat Up year 1 – https://ketogenicendurance.com/2019/12/19/meat-up-1-year-later-with-rachel/

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

I am still doing pretty close to 100% carnivore. I have the odd avocado or pickle or square of dark chocolate, but I really don’t crave any other plants so I just avoid them.  I seem to feel my best on beef and eggs.  I rarely eat chicken, and the only pork I consume now is bacon. I use butter and beef fat as my main sources for fat, however butter is the only dairy I eat – unless I am treating myself to something.  And I love Redmond’s salt on everything!

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

This past year, I have figured out that I don’t do well with pork.  I just don’t feel optimal when I eat it.  I have learned that eggs make a good cream substitute if you blend them into coffee! I also stopped doing IF in the mornings and switched it to eating early and fasting in the afternoon and overnight.  I feel really good eating this way and I still feel like I’m getting the same benefits, if not more.  

I was diagnosed with LADA (type 1.5 diabetes) in January 2020 and it has made my commitment to this WOE even stronger.  My sugars are very well balanced with a meat heavy diet and regular exercise.  

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

Like everyone, covid took away the gym… I learned quickly to adapt to home workouts and even started posting videos to help motivate others to stay active during this stressful time.  I actually feel like I have put on some muscle this year, not a lot but my body has made some nice changes. 

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

I just want to stay consistent with training as I don’t see myself heading back to the gym if masks are required.  

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

Instagram: @racheleatsmeatandlifts  

                  @jandr_littleblackheart

Facebook: Rachel C. – Keto Fit 

                  Honestly Keto 

Ketogenic Endurance – I hoped you enjoyed this post.

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

Amazon

Carnivore Fit Expanded edition – eBook and Paperback

Clothing – Ketogenic Endurance Carnivore Success Company

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

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Meat Up Year One

Meat Up: 1 year later with Michelle

Meat Up with Michelle

Here initial carnivore diet success story is here –

https://ketogenicendurance.com/?s=michelle

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

I use SFuels low carbohydrate sports drink before all of my runs and again during very long or intense runs. My meals consist of beef, beef liver, butter, salt, and sometimes cheese. Some might think this is boring, but I could eat ground beef and steaks daily for the rest of my life and be the happiest person you know! Occasionally we will eat salmon, pork, or chicken, but it’s mostly beef at our house. I eat three times a day, and I add long fermented sourdough to my dinners and sometimes breakfasts when my training (running) volume gets high. I do eat some lettuce or carrots a few times a week with dinner. My wife loves to cook, so she might throw in some herbs and spices to our meals now and then.

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

I’ve learned that it’s important for me to stick to my foundation. When my training volumes gets really high, I add in a few carbohydrates from long fermented sourdough. Anytime I’ve tried to eat less meat or fat I’ve suffered with reduced energy and recovery from my running. For me, using carbohydrates strategically is important, but it’s equally important to ensure that most of my calories are coming from meat and fat.

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

At this time last year, I had just started believing that it was possible for me to be competitive at long distance running. A high carbohydrate diet had destroyed my health, but meat and fat were slowly helping my body heal and repair. I ran my first ultra marathon race this past year on November 7th 2020. I covered 44.63 miles in 6 hours and I won the race. I had the 2nd best distance covered in 2020, and it would be in the top 5 distances covered over the last 5 years. I felt amazing and consistent during the entire ultra marathon, and I cannot wait for my next race. 

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

 I’m hopeful that most races will happen this year (several races were canceled in 2020). Currently, I’m planning on running a 12 hour race on June 19th. My goal is to be the first female overall and break the course record. I’d like to cover 80 miles in the 12 hour time period. If that goes well, I’ll look to do a 100 mile race in the fall/winter of 2021. 

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

I published a book that I’m incredibly proud of. (pic attached). I share my personal journey of overcoming an eating disorder, then working in the hospital setting as an acute care dietitian. My health was completely transformed by a high meat, low carbohydrate diet. It was the complete opposite of everything I was taught. My book walks through five disease states and how they can be improved and potentially reversed with a low carb animal based diet. These diseases include diabetes, mental health, eating disorders, sarcopenia, heart disease, and has a chapter on where the nutrition guidelines came from (spoiler alert, it’s bizarre). I have 180 clinical trials cited, 25 testimonies, and I share how I used a high meat diet to fuel for my first ultra marathon run and win. 

The Book and Ebook are available on Amazon:

The Dietitian’s Dilemma: What would you do if your health was restored by doing the opposite of everything you were taught?: Hurn, Michelle, Kait, Health Coach, Gray, Dr. Nevada: 9798590199563: Amazon.com: Books

The Dietitian’s Dilemma: What would you do if your health was restored by doing the opposite of everything you were taught? – Kindle edition by Hurn, Michelle, Kait, Health Coach, Gray PhamD RN, Dr. Nevada. Health, Fitness & Dieting Kindle eBooks @ Amazon.com.

Check out my website: TheDietitiansDilemma

Follow me on Instagram @RunEatMeatRepeat

Follow me on twitter @MichelleHurnRD

Get the Book! The Dietitian’s Dilemma (links above)

Ketogenic Endurance – I hoped you enjoyed this post.

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

Amazon

Carnivore Fit Expanded edition – eBook and Paperback

Clothing – Ketogenic Endurance Carnivore Success Company

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

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Contemporary Carnivore Diet

Anti-Acne Diet? Help resolve skin issues with Diet

Photo by kevin laminto on Unsplash

This article was originally published at www.carnivoreaurelius.com, they asked me to share it on my blog and I was happy to do so. Having skin issues isn’t bad look, it is bad diet.

Acne is its own special kind of beast. Fewer health conditions plague and torment like acne. Most people dealing with acne feel like they are playing a game of whack o mole, trapped in an endless cycle of trying to treat, cover up, heal and avoid new blemishes. 

And it’s not just a physical ailment. In fact, individuals with acne suffer higher rates of clinical depression, anxiety, anger and suicidal thoughts (*).

Watch just 10 minutes of TV and you’re sure to see a commercial for some magic skin clearing elixir, promising to end acne forever. But, how much sense does it make to try and cure an internal problem with something you slather on the outside of your body?

Think of acne as the canary in the coal mine. Something else is amiss when you’re dealing with acne. And no cream or scrub is going to work unless you fix what’s going on inside the body causing the problem in the first place – inflammation, nutrient deficiencies and haywire hormones. Sure, it might take a bit more effort but it will save you a lot of trouble in the long run. 

So, let’s dig in shall we and tackle the root cause of acne once and for all.

Acne is a Disease of Western Civilization

Acne is a highly prevalent inflammatory skin condition involving areas of your body where sebaceous glands live – this includes face, chest, scalp and back. Ever wonder why you don’t get acne on the palms of your hands? That’s because there aren’t sebaceous glands there. 

Acne involves many factors including hormones,diet, inflammation, personal hygiene and the microbiome. People dealing with acne commonly have:

  • Elevated markers of inflammation (*)
  • Disturbances to the microbiome (*)
  • Hormone imbalances (*)
  • Personal care products like lotions and makeup
  • Personal hygiene habits 

In westernized societies, acne is nearly a universal skin disease afflicting 79% to 95% of the teens and 40% to 54% of adults of the age of 25 (*). In populations around the world that do not eat a western diet, acne is virtually zero (*).

Personal hygiene aside, there are several lifestyle factors that may improve acne so let’s get to it:

#1 Get your Vitamin A

If you have acne, vitamin A is one nutrient you don’t want to skimp on. Vitamin A supports healthy skin and immune function. Your immune system is connected with both the microbiome and the inflammatory response factors that can contribute to the development of acne. 

Vitamin C and zinc aren’t the only superstars when it comes to immune function. In fact, vitamin A was originally nicknamed the “anti-infective” vitamin almost a century ago because of its importance in normal immune functioning (*). 

The body’s barrier tissues including the skin and linings of the digestive tract and airways rely on vitamin A. Vitamin A is required for the creation of the cells that make up those tissues as well as the mucous they produce (*). These tissues are the first line of defense for keeping out harmful substances like some types of bacteria and viruses and maintaining an ecosystem of beneficial bacteria.

The organs of the immune system need a constant supply of vitamin A to produce cells that help to fight off infections in the body. Research shows that vitamin A reduces infection and death of many serious illnesses including tuberculosis, pneumonia, measles, and malaria (*). 

Vitamin A also helps maintain healthy, vibrant skin through:

  • Production of new skin cells
  • Promoting collagen production
  • Preventing sun damage
  • Supports oil glands around hair follicles

Because vitamin A protects skin cells from damage, it stands to reason that it may also reduce the speed of skin cells falling off and clogging pores.

Adequate vitamin A helps maintain moisturized, supple skin. So it makes sense that individuals with acne have been shown to have reduced levels of vitamin A in the skin (*). While some traditional acne treatments involve vitamin A based creams, you can also get enough vitamin A through your diet. 

Carotenoids found in orange, red and green vegetables are a precursor to the active form of vitamin A. Human conversion of carotenoids is low so you’ll want to make sure you get plenty of the active form of vitamin A.

Active vitamin A is stored in the liver and in fat, making animal liver and fats the best sources for this nutrient. Beef liver, for instance, is the best source of Vitamin A retinol known to man. Just 100g (about ¾ cup) of beef liver contains over 15,000 IU of Vitamin A. 

There are a few other foods that contain active vitamin A and they are all animal foods. Why? Because animals take care of the conversion – they eat the plants and convert the carotenoids into active vitamin A. The highest natural sources of retinoids include:

  • Oily fish
  • Cod liver oil
  • Butter
  • Whole milk
  • Egg yolks

#2 Cut out processed foods

Acne is an inflammatory disease, processed foods like industrial seed oils, refined sugars and flours all contribute to the inflammatory nature of the standard american diet (aptly nicknamed the SAD diet).

Seed oils are high in inflammatory omega 6 fatty acids. Sugar and white flour contribute to elevations in blood sugar and hormones like insulin and cortisol that can wreak havoc on your skin.

Processed, convenience and fast foods are the number one contributors of these components to the diet:

  • Fried food
  • Chips, crackers, pretzels
  • Cakes, cookies
  • Ice cream
  • Soda
  • Sweetened coffee and energy drinks
  • Donuts and sweet breads

But there are also other foods that are typically thought of as “healthy” that contain these highly refined oils and sugars like:

  • Salad dressing
  • Protein bars
  • Breakfast bars
  • Breakfast cereals
  • Marinara sauce
  • Whole grain breads and crackers
  • Sports drinks

Not only do these foods increase inflammation and blood sugar but they also disrupt the gut microbiome, a newly recognized factor in the development of acne (*).

Let’s keep this real simple – if you want clear skin, fast, you need to ditch the processed foods you grew up on. These foods can be addictive so it’s best not to wean but simply rip the band aid off. Your brain will play tricks on you and you’ll probably wonder aloud how frosted flakes can really be that bad for you. But, keep your eyes on the prize, clear skin that has been elusive up to this point is within your reach but you’ll need to suck it up and get through a little withdrawal first. 

#3 Go easy on the caffeine

Caffeine increases your heart rate and body temperature so you may sweat a bit more than normal which can exacerbate acne. Caffeine also increases your circulating stress hormones like cortisol and adrenaline. 

And its not only the caffeine that is a problem, most people load their coffee up with milk and sugar or even worse flavored non dairy creamer. Have you ever checked out the label on one of those bottles? Hydrogenated vegetable oil, corn syrup, artificial flavors and colors. I’ll save you the lecture, check out my rant in #2 above or #4 below for why neither of these are very good options.

#4 Leave milk for the calves

Multiple studies have shown an association between dairy and acne (*). The purpose of milk is to grow a small calf into a large cow weighing several hundred pounds. And how is this accomplished? Hormones in the milk. Hormones occur naturally in milk to signal to the cells of the calf to grow. Researchers speculate that these hormones contribute to the dairy/acne connection.

The probable cause of possible comedogenic effects of milk and its products is the content of hormones produced by cows during pregnancy. It is believed that the constituent of milk that mostly stimulates the pilosebaceous unit is insulin-like growth factor 1 (IGF-1), whose concentration in the blood varies depending on the severity of acne. Insulin-like growth factor 1 levels increase during puberty under the influence of the growth hormone and it positively correlates with the clinical course of acne. (*)

#5 Eat some fat

It’s no secret that omega 3 fats are anti-inflammatory. So it’s not really surprising that these fats can also help acne, a condition where inflammation is a distinct feature. Research shows that acne lesions can be improved with the addition of omega 3 fats (*). This is a huge reason why I love salmon roe.

While studies often use supplementation to maintain consistency between study participants, these anti-inflammatory fats can also be obtained from foods:

  • Wild fatty fish
  • Animal fat from grazing animals (animals that eat grass)
  • Ghee or butter from grazing animals
  • Organ meats
  • Eggs from grazing animals

Supplements can also be beneficial but, you have to eat anyway, so you might as well get some from your food.

#6 Get some sunshine (or red light)

According to research, the verdict on sunshine is mixed, some studies show improvement and others show no change or exacerbation of acne (*). However, anyone with acne will tell you a little sunshine goes a long way for creating clear skin. There may be an underlying factor at play here – vitamin d, the sunshine vitamin. 

One study showed that nearly half of people with acne have vitamin D deficiency compared with only 20% of healthy controls (*). Like omega 3 fats, vitamin D has strong anti inflammatory properties. Vitamin D also plays a role in maintaining a healthy gut through positively influencing the gut microbiota composition and the gut barrier (*).

Red light therapy has also proven to be effective at improving acne through disrupting bad acne causing bacteria, disrupting sebaceous gland activity and reducing inflammation (*).

#7 Manage stress and get some sleep

Yea, yea this is an article about diet but stress and sleep don’t get a pass here. There is no way to sugar coat it – acne is stressful. So while you’re hyper focussed on diet, make sure you are getting enough shut eyes too. 

Sleep is your body’s recovery time. There is 0 chance of you repairing your skin, restoring gut health and reducing inflammation if you’re a sleep deprived ball of stress. 

Ketogenic Endurance – I hoped you enjoyed this post.

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

Amazon

Carnivore Fit Expanded edition – eBook and Paperback

Clothing – Ketogenic Endurance Carnivore Success Company

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

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Meat Up Year Two

Meat Up: Year 2 with Bronson

Bronsons previous stories are here –

Carnivore Diet Success Stories – with Bronson
Meat Up: 1 year later with Bronson

Meat Up Year 2 with Bronson

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

Still Carnivore. On average, I eat 9 eggs, 1-2 pounds of ground beef or turkey, and some shrimp or tuna a few times a week. I also have a favorite chocolate beef isolate protein powder that I add to my morning coffee.

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

This year has been less about new information and more about understanding and applying what’s already out there. I think too many people get caught up in the minutiae and forget why any of it is important. Figure out what is working, start with the basics, and simple is often more successful than complicated.

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

Mostly just setbacks in overall strength due to not having access to equipment for several months. It’s all coming back though, now that I am back in the gym and able to consistently put the work in.

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

I will be 49 in May 2021. Rob Sikes @livesavage is trying to talk me into doing a bodybuilding show. I may not do a show but the idea of prepping as if I was, intrigues me. Fitness-wise, I can’t explain how amazing it feels to be in the shape I’m in. I’ve been doing Crossfit for the last 8+ years and I’m in better shape than anyone has the right to be in, lol 😉 My goals right now are more aesthetic. I’m currently 6 ft., 190lbs, 13% body fat at 95lbs of muscle mass. I’d like to be under 10% body fat and over 100lbs of muscle mass.

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

Even though I follow a carnivore lifestyle, my focus is on helping people start their fitness journey. It is impossible to be healthy without also being fit. Metabolic health must be supported by physical activity. I have a private FB Group where I spend most of my time helping people figure out how to make all this information fit their needs and lifestyles. I have a website, Youtube, IG, and FB page but I really want people to get as much attention as I can give them so I always suggest that people join the FB Group over the rest. https://www.facebook.com/groups/apexfitnessandhealth 

If they want to check out the other stuff:

Youtube: https://www.youtube.com/channel/UCkx53Rm4zkhWT2t9zHpx9Xg

Facebook: https://www.facebook.com/bronsondant72/

Instagram: @bronsondant72

Website: https://theapextrainingsystem.com 

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Carnivore Diet Success Stories

Carnivore Diet success stories with Huw

Interview with Huw

1) Introduce Yourself.

I’m Huw Davies, live in London, have 2 kids and a dog. I’ve been a near-full-time parent for the last  12 years or so, while maintaining a low level of coaching work. I’m a Level 3 triathlon coach and ex-coach educator for Triathlon England; did a level 1 run coaching cert years ago with UK Athletics, that’s probably expired now; qualified as a reflexologist and practised for a while in the 90s, but don’t do that any more; certified kettlebell instructor; certified carnivore coach. Ex-rugby player, men’s lacrosse player, cricketer, squash player, triathlete, cyclist, runner, ultrarunner…So now it’s kids, kettlebell, strength and conditioning, some endurance clients too.


2) How did you eat before Carnivore. 

As an idealistic student I became a vegetarian. Later I shared a house with vegans, and was in practice a vegan for a short while. Living in France and Spain cured me of my vegetarianism, thank god, and when I took up triathlon, in my 30s, I ate a high-volume, high-calorie, high carb, high toilet visiting diet. As I later got into coaching I started learning about the dangers of grains, and gradually moved towards low-carb, then paleo, then keto, then relaxed carnivore, and now fairly strict carnivore. This took place over the course of my 40s. I am a slow mover when it comes to changing habits!


3) Why did you try Carnivore to begin with.

On the one hand it was an evolutionary step, as I was looking to improve, improve, improve. So it went LCHF, paleo, keto, carnivore, each step a step closer to an optimal WOE. On the other hand, I’d had an MCL injury (medial collateral ligament at the knee), that I’d re-injured and which caused my knee to swell up to the size of a grapefruit at the slightest provocation. So one day, during my keto phase, I just said F**k it, I’m binning all carbs, I want to see my knee again. Early 2017, that was, and it’s been really good ever since.


4) How do you personally approach the Carnivore Diet.

Very simply. I’m not perfect, but from day to day I eat from a fairly narrow range of regular items: steak mince from my butcher, bacon, and eggs. At the moment I eat a lot of butter and salt and Lo-salt. When I can afford it I buy rib-eyes in bulk and eat one or two a day. Rib-eye has the best flavour for me. I managed to give up coffee and tea, which I’m convinced helps a ton, and I rarely drink, maybe a glass of wine every 4-6 weeks, which is also a very good thing in my opinion. I eat twice a day, at around 11 and 7, and that usually is fine. Today I was hungry at about 10 am, so I ate my meal then – I’ve learned not to clock-watch like I did when I was doing intermittent fasting – Oh, I can’t eat until the minute hand hits the 12.


5) What benefits have you seen since starting the Carnivore Diet.

Despite being a lifelong athlete/sportsman, and on paper in decent shape almost all the time, I think I was suffering from chronic global inflammation, and probably other carb-related issues. I’ve had constant back pain since a bad injury aged 18 – that has gone – and constant neck pain from about the age of 30, at times so bad I contemplated contemplating suicide (!) – that is gone. No carby mood swings and grumpiness (my kids might not agree about the grumpiness!). Better body composition, more muscle than when I was a (pretty decent) triathlete. The brain fog thing I lost when I started keto, so I can’t really ascribe my mental clarity to carnivore per se, but it certainly is a part of being carnivore, the sense of peace, the clarity etc.


6) What negatives have you found with the Carnivore Diet.

I find myself drinking loads of water – apparently high protein and high salt lead to this – which means I get up to go to the loo twice a night. And obviously what people think when they find out that I only eat meat. Everyone suddenly becomes a f**king nutrition expert and warns you about er, arteries, er, cholesterol, er, gout, er, constipation and all the rest. It can get wearisome. (But it’s worth it a million times over).


7) Do you exercise on the Carnivore Diet, if so how do you find it and what do you do.

I have played sport and/or raced all my life, up to birth of second child, so I have always trained fairly hard. Nowadays I train twice a day: a fairly intense kettlebell session in the morning, and a strength session in the afternoon. I love to train, I love kettlebells, and I no longer have any desire to swim, bike or run. I walk about 6 miles a day with the dog. I’d love to take her for a multi-day hike somewhere one day. 


8) What piece of advice would you give someone who is interested in trying this diet, but hasn’t taken the leap yet.

First, just go for it, try it out – what have you got to lose other than a load of fat and a load of bad moods, and a load of bad skin and a load of brain fog? It has to be worth a good (60-day) try. Second, be patient and persistent and work with the process, not your imagined goals.


9) Do you think Carnivore will ever be accepted as a mainstream diet.

Unlikely. There is a strong anti-meat narrative pushed by very powerful and influential and evil people, and while they are funding veganism and manipulating the narratives, pushing it in the media, and making films like The Game-Changers, then carnivore is unlikely to hit the mainstream. I predict that it will grow, though, and be less marginalised.


10) Anything you would like to add, and where can people follow you.

Thank you for the interview! I really appreciate it.

I’m crap on Instagram, but anyway, I’m at huwcarnivorecoach.

I have a website, huwcoach.com, which is live but I’m still developing bit by bit. 

I’m on MeatRx.com’s coaching page now for carnivore coaching. Huw D. 

I do Zoom sessions a lot now, mini-sessions for mobility and strength, so your readers are welcome to contact me to join a group.

Thanks again, enjoyed this!

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Contemporary Carnivore Diet

The Top 9 benefits of consuming the supernutrient Astaxanthin

This article was originally published at www.carnivoreaurelius.com, and they have kindly allowed me to share their research.

Astaxanthin sounds like something used to poison someone…

But it’s actually the opposite…and may have tremendous health benefits. Okay, maybe I’m thinking of anthrax…lol.

Photo by janis blums on Unsplash

What is Astaxanthin

Astaxanthin is a pigment and antioxidant found in fish foods. Shrimp, crab and salmon are the highest sources. But my favorite source is salmon roe — a food with a tremendous amount of benefits. Add this to the list…

A common theme of my writing: we all have amnesia…especially when it comes to eating. 

So called nutritionists today have forgotten the ancient wisdom of our animal eating ancestors and it’s come back to bite us in the ass.

Animal products are loaded with compounds that are critical for optimizing your health. Food is much more than protein and calories. 

Astaxanthin is a testament to that…

And this may help explain why so many ancient cultures prized salmon roe as sacred.

Here are some of the biggest benefits of astaxanthin

8 Benefits of Astaxanthin

#1 Antioxidant

Astaxanthin is an antioxidant…one of the common ten dollar buzzwords tossed around these days.

What does that actually mean?

Oxidative stress plays a crucial role in human health and disease. 

Some researchers believe in something called the oxidative theory of aging which suggests that aging and disease is a function of oxidation.

Oxidation occurs when an unpaired electron reacts with another molecule, taking an ion from it. Think of this like a single person at the end of a night at the bar doing just about anything to pair up with somebody…

Oxidation is a natural process that is critical to life. Oxidative stress, however, is when there is an imbalance in your body between oxidation and reduction. 

Ultimately this can lead to disease. 

The challenge is that we’re now bombarded with more oxidative stressors than ever well beyond what we’ve historically been exposed to.Everything from the food, to the water, to chemicals present in furniture, clothes and perfumes. 

We’re almost living in a less severe chernobyl…

One way to fight back is through exogenous antioxidants which can provide a pair to the unpaired electron. 

Astaxanthin recently has caught interest as a powerful antioxidant. An antioxidant works by donating an electron to the free radical, thereby stabilizing it. It sacrifices itself in exchange for your health. How noble! 

One study found that astaxanthin was able to reduce the impact of ROS on proteins in skeletal muscle. For instance, they found that lipid peroxidation was reduced with astaxanthin..

Additionally, in this study 45 days of treatment with astaxanthin was able to increase glutathione — an endogenous antioxidant — content in mitochondria during exercise .

This research is preliminary, but astaxanthin may be an effective way to combat free radical damage.

If you believe you have high oxidative stress, this could be a good way to combat it. 

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#2 Aids Skin Health and May Prevent Against Skin Aging

Beef liver and salmon roe are the ultimate skin 1-2 punch. I call them the carnivore botox

Skin aging is hypothesized to be driven by two things: biological aging (ROS + senescence, etc) and UV rays. Photoaging damages the components of the cells such as collagen and elastin which causes wrinkles. UV light can lead to wrinkles at excess levels. 

Astaxanthin has been shown in some studies to help with both. Supplementation has helped with skin elasticity, wrinkles and skin barrier integrity in studies.  

2mg of astaxanthin a day and 3mg of collagen significantly improved skin elasticity and barrier integrity in this study. I don’t know about you but I want a strong barrier.

Other studies show that astaxanthin can actually help with skin DNA repair as measured by 

8-hydroxy-2′-deoxyguanosine 

Additionally, ASX supplementation was able to help fend off wrinkles in this one study. 

Lastly, a double blind placebo controlled study with 65 female volunteers showed that ASX dose dependently decreased inflammation and inflammatory cytokines.  

How do you think my porcelain skin never wrinkles??

#3 Cognitive Function

Astaxanthin may also help brain health. And if there’s one thing the world needs right now, it’s better cognitive function. 

Studies have shown in animals that ASX can help with two main things: (1) slowing damage from aging in the brain and (2) supercharging cognitive function . 

Some even say that the movie limitless was based off of liver and salmon roe together.

In this one study, astaxanthin was found to slow decline from brain aging . Now this is one of the things that people are most terrified when it comes to aging…losing their cognitive abilities. This is a huge reason why I try to get some ASX in my diet every day. 

Other studies in rats have shown that astaxanthin can elevate BDNF — a growth factor that helps brain cells survive and grow new ones

I don;t know how people have not woken up to this yet. 

But this is a true brain superfood.

#4 Improve Immune Function

Suppression of the immune system has far reaching consequences beyond susceptibility to the common cold. Some researchers suggest that suppression of the immune system can even contribute to cancers such as melanoma. 

Astaxanthin can help to upregulate and enhance the immune system. Some in vitro studies show that AXS enhances immunoglobulin production by t cells. In dogs and cats ASX also increased natural killer cell cytotoxic activity .

This is the system that surveils against tumors and viruses.  

If your immune system is always disabled and doesn’t have the components it needs to function it will be like the purge inside your body….a completely disabled police force.

#5 May Help with Insulin Sensitivity and Type 2 Diabetes

One of the best predictors of healthy aging is insulin sensitivity. Insulin sensitivity refers to how much insulin it takes for a cell to respond to its actions. 

The most pathological state to be in is one where you have both insulin resistance and high fasting insulin. This means that insulin levels remain chronically high and it is also impotent. 

Astaxanathin has been shown to improve insulin sensitivity and glucose uptake. 

This study showed that astaxanthin accumulation in skeletal muscle ameliorates insulin secretion and improved beta cell function .

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Another study showed that astaxanthin treatment of 8mg / day for 8 weeks helped patients with type 2 diabetes reduce visceral fat, triglycerides levels, VLDL levels and blood pressure. Pretty remarkable that one animal component can reduce this constellation of issues that plagues the world today.

#6 Muscle Endurance

Astaxanthin has also shown some benefits for exercise performance in mice. Most of you are probably not mice…but it may be worth giving this a shot if you exercise frequently. 

One study tested how long it took mice to reach exhaustion after running and found that astaxanthin treatment over 4 weeks increased their endurance. 

One of the reasons why is because it increased metabolic flexibility and allowed the mice to switch over from glucose to fat metabolism. 

Now imagine combining this with beef liver which has been shown to make rats swim up to 5x longer.

I wouldn’t be shocked if this combo is banned in sports…

#7 Heart Function

There are a number of encouraging studies showing that ASX could improve a myriad of heart functions. 

Studies have shown that astaxanthin may benefit everything from blood flow to cholesterol levels. 

In this study on patients with heart failure, three months of astaxanthin supplementation helped with exercise tolerance and cardiac contractility .

In animal studies, astaxanthin has been shown to protect the heart from damage after heart attacks.

The benefits of this superantoxidant are far reaching.

#8 Male fertility

Seriously…what can’t this thing do….

Last but not least, astaxanthin has been shown to benefit male fertility. 

Masculinity is cratering today. Male grip strength and testosterone are both rapidly declining. 

A man’s fertility is usually a good barometer of his health. That’s why I was so excited to see this study.

In this double blind RCT, 30 men with infertility of > 2 months were studied. The group receiving astaxanthin had pregnancy rates of 54% and 23% vs 10% and 4%. An almost 5 times difference in fertility. 

This is an absolutely remarkable study. A huge reason why is because many sperm and infertility problems are caused by oxidative stress that astaxanthin can ameliorate.

Now couple this with beef liver and you have a heck of a duo.

Conclusion

If you’re interested in trying astaxanthin, toss away the pills and try some real food.

My preferred way to get astaxanthin is with salmon roe — especially because it’s packed with so many other beneficial nutrients.

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Meat Up Year One

Meat up: 1 year later with Jurriaan

Interview with Jurriaan

His carnivore success story from last year is here – https://ketogenicendurance.com/2019/12/13/carnivore-diet-success-stories-with-jurriaan/

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

So I have been on this animal based diet for almost two years now. The first period I did a nose to tail approach but after a couple of months I realized I couldn’t handle foods like eggs and dairy for example. So I decided to go for what felt best at that time: Meat, salt and water! It was after 1,5 years I started to try eggs and dairy again and with great success! I do feel best on meat but I can now add some foods for variation. A positive side of dairy is that I can train harder with it. It is also great for weight gain if that is what you are looking for. So to summarise: I’m still on a meat based diet. Zero plants for almost two years. I feel like this year I’m gonna try some plant based fermented foods. Not that I think there is some magical about them but just to have some extra flavours on my plate. I eat two meals a day. Most days I eat 1-1,5 kg of red meat and I will add some eggs, dairy or cod liver. 

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

What I’ve learned about nutrition is that there is so much we do not know yet. I see so many different approaches and they all seem to work. For some people it is high fat and for other people it is high protein. For me it is mostly high protein and moderate fat, but there are days I crave more fat and will add some extra. My point of view regarding carbohydrates is changed a little bit too. I now understand that most people don’t do well on carbs if they have a compromised metabolism. I have seen this within myself and many of my clients. The more health (and muscle) I gained the easier it is for me to handle greater amounts of carbohydrates (dairy in my case). So I do not think carbs are bad, only in people with compromised health conditions. At first the body needs to heal on lots of fats and protein and I think for some this process can last for years. After this ‘healing’ period the body can handle a different variety of foods. The work of Dr. Natasha Campbell-Mcbride has been a real eye-opener for me on this topic. 

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

Due to corona my workout routines have been slightly different. I tried a bit more high intensity style training and I must say it felt great! My body can handle all kinds of training now, even without any added carbs. If I do add some dairy I feel that I can train harder. I can talk about my improvements but I think my 1,5 year progression photos will say enough. 

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

I will further explore the more high intensity workout routines. The talks and books by Mike Mentzer really gave me a different perspective on building strength and gaining muscle. I want to gain lots of strength on the big lifts. I will do a high intensity workout with four to seven rest days in between. I want to go to 8-9% body fat this year. The only thing I do to lose excess body fat is to eat a little bit leaner and some days do OMAD. 

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

I wanted to say that this way of eating really changed my life. I now realize how important our food choices are on our journey for better physical and mental health. I hope that in the future more and more people will come to the same realisation, because if more people ask for better quality we can change our food system. I really think that people who will find optimal health, will be better people. In my opinion this is the way to a more sustainable future. If people want to ask me something about this lifestyle, training or just want to have a chat with me, they can find me on Instagram bbja.y. I really like talking to people all around the world.

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Meat Up Year One

Meat Up: 1 year later with Tracy

Interview with Tracy

Her carnivore diet success story from last year can be found here – https://ketogenicendurance.com/2020/01/28/carnivore-diet-success-stories-with-tracy-k/

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

Still going strong with carnivore! I love the lifestyle and have now been carnivore for 2 years and 4 months!

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

I have learned over the past year that I need to keep going on this lifestyle. I still have healing that needs to be done in my body so I am going to move forward and continue to heal and to stay strong!

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

I believe that it has truly become a lifestyle for me over this last year or so, even more than the first year and I keep noticing benefits, such as strength, and not getting sick even in the wintertime. 

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

My goals will continue to be the best health that I can achieve. I want to remain strong with a strong immune system and work on more exercise to aid in doing that.

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

I am on Instagram here: @natural_state_carnivore or you can find me as a coach on Meatrx.com. I want to add that I have done over 95 interviews of success stories on the Meatrx channel and with every one of them, people report incredible results. It is amazing to see how much meat heals! I believed it for a long time, but after talking with so many and doing so many interviews, I see it more and more. Thank you for this opportunity to speak about carnivore into my 3rd  year! I do believe that it will always be my choice of how to eat for the rest of my life.

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