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Contemporary Carnivore Diet

My 6 Favorite Carnivore Diet Snacks

Sometimes it is good to have a little treat

Snacks? Is that an animal you eat on the carnivore diet? No. 

Snacks are often a foreign concept to carnivores. But you’ll still crave them every now and then. 

Here are my 6 favorite carnivore diet snacks. 

When to Snack?

Snacking is fine if you’re trying to build muscle or already at excellent health.

However, if you’re used to emotional eating or trying to lose weight, I recommend against it.

If you find yourself craving snacks often, it usually means there’s an issue with the full meals you’re eating.

Most of the time when I’m eating my baseline carnivore diet, I can barely even eat 1 satiating meal a day. 

When I crave snacks, it’s usually because I didn’t eat enough fat or if I’m missing some nutrients like the ones only in beef liver.

But if snacking is the worst thing you’re doing, you’re in a great place. Here are some good carnivore diet snacks.

My 6 Favorite Carnivore Diet Snacks

#1 Pork Rinds

Pork rinds are made from pig’s skin, and are typically fried into chip-like snacks. First, the skin is dried, and then it is fried and flavored. Pork rinds come in a variety of flavors, shapes and sizes. The majority of pork rinds are sold as a light and airy crunchy snack, but they’re also available in a breadcrumb consistency.

Pork rinds are very high fat and satiating.

The only potential issue with them is the high omega 6 content if the pigs aren’t eating their natural diet. 

The best way to eat them is to make your own and work with a local butcher to get skin from pasture raised pigs. 

#2 Liver Pate

Beef liver is nature’s original superfood. When I started eating it I experienced so many benefits:

  • My skin cleared up
  • My energy was better
  • I had more muscle growth
  • I think I even developed xray vision…
  • But the problem is it tastes like something from fear factor.

Over the last year I’ve experimented with countless different recipes. Here are some of my favorite carnivore and keto liver recipes.

Pate is a great way to improve the flavor and get a bunch of good fats. 

Here are some beef liver recipes

#3 Beef Liver Crisps

My favorite way to eat beef liver is dehydrated as crisps. On the carnivore diet I was missing the crunch so much, that I spent 100s of hours in R&D to make these crisps. And now 1000s of people swear by them.

They have 14g of nature’s cleanest protein and are packed with over 100% of the RDA of many essential nutrients. And spinach, supposedly the most nutritious veggie, looks like cardboard next to them. 

#4 Beef Jerky

Beef jerky, the crossfit bro staple, is a great addition to the carnivore diet. If you’re on the go, it’s especially helpful.

The one downside is that most jerkies are loaded with additives and sugar (it’s appalling to me how many companies hide sweeteners in their product).

#5 Sardines & Mackerel

The beauty of the carnivore diet is that many of the most nutritious foods in the world are meat based and also the cheapest. A can of sardines or mackerel will run you around $3 and is loaded with protein, omega 3 fatty acids and the b vitamins. 

They’re also a great source of minerals like selenium, iron, potassium, magnesium, zinc and phosphorus (many of these people are deficient in). 

#6 Cheese

Cheese is one of the most nutritious foods in the world. New evidence has emerged showing that full fat dairy products can help to reverse chronic disease .

Cheese is one of the best sources for Vitamin K2, a vitamin that weston price called activator X, and was one of the commonalities between the healthiest indigienous tribes he visited. 

Vitamin K is necessary for your body to fully bind calcium and direct it to the proper place. That’s why the rotterdam study showed that Vitamin K intake was significantly negatively associated with heart disease . 

Cheese is also one of the best and only sources of calcium on the carnivore diet. 

However, many people cannot tolerate the dairy in cheeses which can be inflammatory. If you notice you don’t feel your best when eating cheese, cut it out immediately. 

Bonus: If you have “lactose intolerance”, try a raw goat milk cheese and see if it irritates you still.

Conclusion 

If you’re just starting the carnivore diet, your life is going to change in inexplicable ways. 

If you’ve already been a carnivore for a while, how’s the x-ray vision treating you? Lol.

I hope these 6 carnivore diet snacks can make your journey easier.

This article was originally published at www.carnivoreaurelius.com.

Ketogenic Endurance – I hoped you enjoyed this post.

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

Amazon

Carnivore Fit Expanded edition – my eBook and Paperback looking at why meat is good for you, why plants are bad, and how to exercise on zero carbs.

Low Content Books – Carnivore & Keto inspired Journals, Notebooks, Diaries, and Planners.

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Carnivore Diet Success Stories

Carnivore Diet success stories – with Christine

Interview with Christine

1)     Introduce Yourself.

Hii there, my name is Christine Postma from Holland. I live in a small village with a lot of water nearby. I love the water and I’m totally in love with mountains. Music is the best there is and my big passion are cars…


2) How did you eat before Carnivore.

Before Carnivore I ate keto for a few months and before that plant based.

3) Why did you try Carnivore to begin with.

I started eating Keto because I was sick for a long time. Lyme disease. Nothing worked and I tried it all, even ate plant based for more than a year. After I read about a women who healed from rheumatism by eating the keto way I wanted to know more about it and started to really understand the damage of sugars and wanted to give it a try. It was my last hope… Keto worked for a lot of things from week one and I could not be happier. But because I already ate a lot of meat with greens the step to carnivore was an easy and logical step for me. I wasn’t the baking type and really wanted to get healthy from real foods. Someone pointed carnivore out to me and I started searching for everything I could find.


4) How do you personally approach the Carnivore Diet.

After about 2 years I can read my body and feel exactly what’s best for my body and what my body needs. I eat mostly beef, grassfed beef. Ribeyes, striploin and ground beef or sausages mixed with liver. I season them with salt and some pepper. I eat it raw or rare. Occasionally some fish like herring, ale or salmon. But that’s a side dish once a week, my main meal is beef. Mostly with butter because I feel best on high fat.

Mostly I eat one meal a day, about 500/600 grams of meat with about 40 grams of butter but if I want to eat two meals I mostly eat about 3-4 eggs with bacon. Occasionally I will eat some Greek yoghurt, cheese or other dairy products but not every day.

I do drink coffee, I am a coffee lover… Mornings I have my bulletproof coffee and after dinner I treat myself with a coffee with some heavy whipped cream… But one day I’m gonna try to see how I feel if I don’t drink coffee, but that moment is not here yet.

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

From the first week I was less tired and had less joint pain. A big relief because pain everyday, starts to make you so damn tired. My migraines never came back and after stopping eating greens and vegetables my intestinal pains were gone as well. Both things I had from birth. I had a lot of issues because of lyme disease and was nearly at a point I couldn’t walk anymore. I couldn’t lift things and even brushing my teeth became painful. In a few weeks after I started carnivore I felt better and after a couple of months I got even more energy back. I had no trouble sleeping, no joint pains, no migraines and no eczema. My muscles got stronger. After I started taking supplements from Ancestral like the bone marrow and the liver I was not only the old me again, but even better then the old me. I struggle eating head to toe that’s why I use the supplements.


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

Lately I’m having a really dry skin, dry hair and hair loss and that’s bothering me a lot. So since this week I also started taking collagen from grass fed cows.


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

No I didn’t. In the beginning they warned me. First heal your body fully and then work out or exercise again. First I couldn’t wait, I wanted to lift those weights again… But I waited… But actually I don’t need it, I don’t feel the need anymore.


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

Please try it, it will change your live for the better. I wish I started this way of eating years ago and I’m sure I would have never got sick in the first place if I did. So please try it, but not for a week, at least try it for a month and longer is even better.

Try what feels best, there are a lot of ways eating this way..


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

I’m not sure, eating good meat here in Holland is more and more a thing. But trying to explain to people you only live on animal meat and don’t need anything next to it is hard to believe. Right now the vegan people are getting more popular because people still think you need vegetables and fruit because it’s healthy. But for me, that was the first thing that was making me ill. Eating plant based even made everything worse and almost broke my body.


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

Meat healed my body and gave me back my live.

I post daily on my Instagram (mountain_keto_carnivore) pictures of everything I eat. I like to make pretty pictures especially from my coffee. I don’t post updates about how I’m feeling or what I went though. There are so much interesting people there who have the best advice and knowledge. But if people DM me or just ask me I will always tell my story and try to help where I can. It’s that help from others that has helped and taught me so much. I couldn’t have done it without their help so I’m so grateful I can’t explain in words.

I’m still learning and trying things out to see how my body reacts.

Ketogenic Endurance – I hoped you enjoyed this post.

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

Amazon

Carnivore Fit Expanded edition – my eBook and Paperback looking at why meat is good for you, why plants are bad, and how to exercise on zero carbs.

Low Content Books – Carnivore & Keto inspired Journals, Notebooks, Diaries, and Planners.

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The Wall Ultramarathon 2021 Training

The Wall Ultra 2021 – Training Week 19

Training Week 19

This weeks mileage:

29 miles running

14 miles walking the dogs

I didn’t walk as much as usual this week, which is a little disappointing but it is winter and I have skinny Lurchers so they hate going out in the cold haha.

Plus The Wife finished her virtual LEJOG walking and running challenge, and that meant I would go out walking with her on top of the dog walking. But that isn’t needed anymore, so I best factor that in, so my overall mileage of walking and running doesn’t drop too much.

Running wise I was pretty happy with my running this week. Got 3 good 4 mile runs in during the week on the paths in and around my town. The my “usual” 17 and a bit miler around the trails of my town on Saturday. The trail is a loop of 2 disused railway lines that have been converted into walking, cycling and horse riding paths. It was a bit icy in places on Saturday, and quite muddy, and one section was flooded. Which I had to wade through in my minimalist running shoes. So my feet got cold and very wet. With this in my as soon as I got home, I ordered some ArticDry waterproof socks. Hopefully they are a gamechanger for my winter running and hiking.

Sunday was a pretty miserable day weather wise, but I had a lot of fun testing out our new Alcohol and Wood Stove, these coupled with our “normal” gas stove means we should have a lot of options for our camping cooking next year and beyond.

Strava craic

Ketogenic Endurance – I hoped you enjoyed this post.

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

Amazon

Carnivore Fit Expanded edition – my eBook and Paperback looking at why meat is good for you, why plants are bad, and how to exercise on zero carbs.

Low Content Books – Carnivore & Keto inspired Journals, Notebooks, Diaries, and Planners.

Media

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Carnivore Diet Success Stories

Carnivore Diet success stories – with Aline

Interview with Aline

1) Introduce Yourself.

Hi I’m Aline aka Karnivorgirl. I’m a Swiss girl living in Nevada, USA. 

2) How did you eat before Carnivore.

When I was 10 years old I decided to become a vegetarian (luckily not vegan!!!). At 21 it didn’t feel right anymore and my body started to crave meat. 

In 2014 I started getting into bodybuilding and of course started with a typical bodybuilding diet. Turkey, white rice, asparagus. Once a week I usually had a cheat day where I stuffed myself full of carbs. I just ate as much as I wanted when I wanted and whatever I wanted. Every time I got sick, overate and felt bad for at least two days. 

I got really sick in 2015. Chronic Mono, Hashimoto, CFS (chronic fatigue syndrome), IBS, Panic Attacks, Depression… ended up in the ER twice. In 2016 I got forced to a restrictive diet by my neurologist. I switched to keto fairly soon. 

I was all about numbers while being Keto. Dirty Keto! As long as I was in my numbers and it didn’t contain gluten and tomatoes, I was happy. I had cheat days where I just stuffed my belly with tons of “healthy” keto sweets and bacon. 

I have an eating disorder that probably started when I was 16 and my obsession with food got crazier and crazier. I had (still do, didn’t delete them) lists on my phone with all different kinds of “healthy” keto sweets with all the different flavors there are. Because I needed to try every single one of them. There are also lists where I wrote down how I ate every single one. Microwaved, frozen, with heavy whipping cream, with whipped heavy whipping cream, wrapped in bacon, with butter,…. I call it food OCD. 

3) Why did you try Carnivore to begin with.

Keto worked pretty good for a while for me. But I fell off every time a depression attack hit me. It started happening more often and the attacks last up to 2 weeks instead of just 1-3 days. Also the depressions came out of nowhere and vanished just as suddenly. 

November 2019 again I had such a bad attack. Like always I said I can’t anymore. I need to change something. This time I knew I need to completely change something. My friend told me about the carnivore diet about 2 years prior and for some reason out of nowhere I remembered it and knew that’s it! Even before I started I knew that’s what I have to do!

4) How do you personally approach the Carnivore Diet.

First I used it as an elimination diet and figured out very quickly I don’t do well with dairy especially cheese. After 30 days just ribeye salt and water I started reintroducing different things again but I kept having issues. I went back to just beef: steak, ground and very bloody roast. 

I realized I need to give my body more time to heal! Also the more different foods I’m able to eat the more my eating disorder reappears. I’ll start making lists again with all the different meats and egg variations I could combine and I’m getting overwhelmed and obsessed again. 

Also I figured out I’m always addicted to something. From Fruits, cereals, carbs, protein bars, keto sweets, bacon, heavy whipping cream, cheese to now fat. 

What works for me the best at the moment is: eating very lean. I can eat a lot more while still not being too high in calories. I tend to overeat if I eat delicious fatty meats cuz it’s just so good. But I also do allow myself days where I eat more fattier cuts because sometimes my body demands it. 

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

So many. But I soon figured out unfortunately I’m not one of those lucky ones where carnivore just cured everything. I still had lots of problems while being carnivore. BUT everything was sooooo much worse when I wasn’t carnivore! At least when I was binge eating it was just on meat and my ibs and anxiety attacks were much less severe. 

Now I’m doing amazing! Even tho I’m still having some issues. Most times I’m actually able to listen to my body. This wasn’t possible on any other lifestyle. But I have to say I’m also taking a looooot of supplements. I guess my brain is just a bit wired differently. For me it’s a combination of the right supplements and being a currently very strict carnivore. And very slowly I keep adding more variety to my meals. 

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

My fridge is basically empty but I never have enough freezer space. 

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

I’d say I’m a carnivore athlete. Lol. I do weight lifting, pole fitness, MMA, Dancing, weapons training, hiking, cardio on the elliptical and basically whatever I can get my hands on. 

Beef Liver!!! Best preworkout ever!!! I get my best workouts with just 15-20g of beef liver rolled up in a very thin tiny slice of fatty meat. Gives me so much energy! I also like working out fasted but the beef liver before a hard training is the absolute best!

If you don’t like liver don’t look at it as food. Look at it as a supplement / medicine!

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

Everybody’s body and brain are different and you need to find out what works best for you! 

But, you should definitely give carnivore a try. I’m convinced some form of carnivore is best for everyone. You just gotta figure out what form. And don’t forget there’s an adaption phase. Your body needs time to get rid of all the toxins and gets accustomed to a different lifestyle. Also your body keeps changing. Something that might have worked for you for a while suddenly won’t work anymore. Even on carnivore. 

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

I hope not. I don’t think carnivore should be used as a diet. Carnivore should be used as a lifestyle. And I hope it won’t become just the mainstream lifestyle. I hope it’ll just be the normal lifestyle that everyone is living in their own way that works best for them. 

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

Everything happens for a reason! Never give up! NEVER!

Instagram: @karnivorgirl

YouTube: Karnivor Girl https://www.youtube.com/channel/UCvCoMMVEiYgPjhHUjvN-l7Q

Ketogenic Endurance – I hoped you enjoyed this post.

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

Amazon

Carnivore Fit Expanded edition – my eBook and Paperback looking at why meat is good for you, why plants are bad, and how to exercise on zero carbs.

Low Content Books – Carnivore & Keto inspired Journals, Notebooks, Diaries, and Planners.

Media

Categories
Contemporary Carnivore Diet

The Truth About Cholesterol

Did Ancel Keys send us down a dark path

Cholesterol is one of the most feared molecules in the world today.

Yet new research shows it’s one of the most beneficial molecules for your health.

How does everyone have it so backwards?

First off, this is not medical advice. If your LDL is above the reference range, you should work with a doctor. Before making any dietary changes, always consult with a healthcare practitioner.

How Did We Get Here?

Why did cholesterol get put into the penalty box? Three main studies damned cholesterol:

  1. 1913 Russian study on rabbits showed that cholesterol caused lesions. 
  2. Ancel Keys and his CORRUPT seven countries study showing a correlation b/w saturated fat & heart disease
  3. A study in Framingham, MA 60 years ago claimed cholesterol led to heart disease .

All three ultimately led to the diet-heart hypothesis and Food Pyramid.

Cholesterol was the critical second link of the diet-heart hypothesis. The hypothesis was that saturated fat increased cholesterol. And based on the studies above, that cholesterol then caused heart disease.

Screen Shot 2020 02 16 at 9.35.30 PM

After cholesterol was found to be present in artery walls in patients with heart disease, cholesterol was blamed as the cause of the disease.

But we convicted the wrong enemy.

The Truth About Cholesterol

All three studies used to convict cholesterol would turn out to be flawed and corrupt.

The 1913 study on cholesterol by the russian scientist was on rabbits. Rabbits are herbivores. Of course they react negatively to cholesterol.

Ancel Keys cherry picked seven countries out of 22. After including all the countries there was no correlation.

Screen Shot 2020 02 16 at 9.35.35 PM

There was not a shred of truth in any of the three studies. 

A 30 year follow up to framingham actually showed a negative correlation between cholesterol and disease.

“There is a direct association between falling cholesterol levels over the first 14 years and mortality over the following 18 years (11% overall and 14% CVD death rate increase per 1 mg/dL per year drop in cholesterol levels).”

So of course the USDA and health authorities backtracked on their cholesterol recommendations and saturated fat vilification right…? Of course not. They doubled down and still recommend people limit saturated fat. 

Studies Confirm LDL and Total Cholesterol Are Not Risk Factors

Now that cholesterol has been rigorously tested, more studies continue to emerge that cholesterol is not predictive of heart disease.

In 1987, a thirty year follow up to the Framingham study was conducted — the study that crucified total cholesterol in the first place.

Those aged between 48 and 57 with cholesterol in the mid range (183-222 mg/dL) had a greater risk of heart attack than those with higher cholesterol.

They also found that “for each 1 mg/dL per year drop in serum cholesterol values, there is an 11% increase in both the overall death rate and the CVD death rate.”

In fact, there are zero studies that show that high LDL is a risk factor, independent of triglyceride levels and HDL levels.

What matters is the functioning of your lipid and energy transport system.

And a big reason why there is often a correlation between LDL, HDL and heart disease is because they are potentially indicative of a broken system.

And you know what? New scientific research confirms this.

There’s not a single randomized control trial that shows people with high LDL die younger. David Diamond has done some great work here.

In fact, some studies show that higher LDL-C is associated with equal or greater lifespan . 

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When it comes to total cholesterol, a study in Hawaii found the same. Having low cholesterol for a long time actually increases risk of death:

Screen Shot 2020 02 16 at 9.35.44 PM

Instead of continuing to dig their heels in, I do appreciate the honesty of the study above: “we have been unable to explain our results”.

Whoops.

This study from UCLA showed that 75% heart disease patients had LDL below 130 mg/dl — the level at which doctors prescribe statins.

Screen Shot 2020 02 16 at 9.35.47 PM

The above data shows that saturated fat can raise cholesterol. But no evidence has shown that, independent of other factors, high  cholesterol is a cause for concern.

New evidence continues to pile up that cholesterol alone is not the culprit when it comes to heart disease. And that lowering it is not necessarily beneficial (in fact in some cases it can cause more damage). 

In 2019, the BMJ reviewed 22 interventional trials and found that “‘The preponderance of evidence indicates that low-fat diets that reduce serum cholesterol do not reduce cardiovascular events or mortality”

In the recently unearthed Minnesota Coronary  experiment researchers lowered cholesterol like they intended by 14%.

But this led to a “22% higher risk of death for each 30 mg/dL reduction in serum cholesterol”

This study was BURIED for 40 years.

Screen Shot 2020 02 16 at 9.35.51 PM

Lastly, remember the seven countries study that blamed saturated fat and cholesterol for heart disease? Well Zoe Harcombe added in 290 more countries and the correlation flipped. Cholesterol actually becomes negatively correlated with heart disease.

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What BioMarkers Are Predictive of Heart Disease?

Yes, cholesterol is present in the artery walls of heart disease patients. 

But it’s because it was there to rescue their artery walls.

It’s like condemning firefighters for starting fires just because they’re present at all fires. The logic is completely backwards.

What matters is how the fire started in the first place.

LDL, the “bad cholesterol”, is not predictive alone. Of course not. Because it is not inherently harmful. It’s only indicative of an atherogenic environment when it’s coupled with inflammation and oxidation.

What is the signature of inflammation and oxidation?

It usually rears its head as high TG / HDL ratios and high fasting insulin.

In a recent study of 103,446 men and women, LDL levels showed very minimal effect on heart disease.

But an increase in triglycerides/HDL ratio doubled the risk of heart disease.

Screen Shot 2020 02 16 at 9.35.59 PM

High triglyceride/HDL ratios are indicative of high remnant cholesterol, which is a better indicator for heart disease than LDL alone .

Dave Feldman showed below that remnant cholesterol correlated highly with all cause mortality.

Screen Shot 2020 02 16 at 9.36.02 PM

And guess what is significantly associated with remnant cholesterol? Insulin resistance .

When it comes to biomarkers, I like to see:

  • Total / HDL < 4
  • TG / HDL < 1
  • HDL > 40
  • TG < 100
  • Fasting insulin < 10
  • Fasting glucose < 5 mmol/L

LDL, the “bad cholesterol”, is nowhere to be found…Why?

Big pharma can’t make money off the REAL predictive biomarkers

Make sure to also keep an eye on fasting insulin levels.

From the great Ivor Cummins: When insulin is low, high LDL particle count and high triglycerides don’t indicate that you’re at higher risk.

Screen Shot 2020 02 16 at 9.36.06 PM

But when insulin is high, the risk of high triglycerides and high LDL is magnified.

When fasting insulin is  >15 uU/mL, your risk of heart disease with the same triglyceride levels go up 6.7x. And with the same LDL-P levels, it increases 11x.

High LDL with high insulin is much more concerning than high LDL with low insulin.

Too Little Cholesterol is Worse Than Too Much

Cholesterol is an organic molecule found in cell membranes and most tissues. It’s in the food we eat and is naturally occurring within our bodies.

Of the cholesterol present, around 75% is created in our bodies, and 25% is ingested.

Cholesterol is one of the most vital compounds in our bodies. So vital that our bodies make around 3000 mg of it every single day. We can’t leave it to chance to get it externally – it’s that important.

Without cholesterol, we would literally be dead.

Cells would disintegrate. We’d have no hormones, no brain function, and no muscles. Every cell membrane is constructed out of cholesterol.

All of the following critical body components are made from cholesterol:

  • Estrogen
  • Testosterone
  • Cortisol (anti-inflammatory stress hormone)
  • Aldosterone (regulates salt balance)
  • Vitamin D
  • Bile (required for fat and vitamin absorption)
  • Brain synapses (neurotransmitter exchange)
  • Myelin sheath (insulates nerve cells)

Not having any cholesterol is MUCH worse than having too much of it.

Screen Shot 2020 02 16 at 9.36.10 PM

Conclusion

Cholesterol is one of the most important molecules in your body. It is not a direct etiological agent in heart disease — it is merely correlative because it can indicate fundamental damage. 

We’ve talked about a lot here, and I really hope that you get a lot out of this article. It wasn’t easy for me to learn all this information – it took me years to learn about these things and improve my own health.

This article was originally published at www.carnivoreaurelius.com.

Ketogenic Endurance – I hoped you enjoyed this post.

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

Amazon

Carnivore Fit Expanded edition – my eBook and Paperback looking at why meat is good for you, why plants are bad, and how to exercise on zero carbs.

Low Content Books – Carnivore & Keto inspired Journals, Notebooks, Diaries, and Planners.

Media

Categories
Carnivore Diet Success Stories

Carnivore Diet success stories – with Ralph

Interview with Ralph

1) Introduce yourself. 


My name is Ralph Ospina. I’m a Physical Therapist Assistant at Piedmont Athens Regional Hospital in Athens, GA. I treat individuals who have been hospitalized for a variety of conditions or procedures and my main purpose is to help improve their strength/endurance/balance and overall function so that they can mobilize as independently and safely as possible. I am a martial artist and have studied/practiced a variety of arts when I competed briefly in amateur MMA, but I’m most proficient at Brazilian Jiu Jitsu in which I hold a black belt under Adam and Rory Singer out of Straight Blast Gym Athens. 

2) How did you eat before Carnivore.


I have followed different nutrition protocols and have been very mindful about my diet for about 13 years, although it has taken me some time to find what truly works for me. Before becoming mindful about my diet, I ate a typical standard American diet full of ultra-processed food. I got up to about 200 lbs (I’m 5’6″ so that didn’t work well from a proportional standpoint…) But over the last 13 years I have tried everything from the awful US dietary guidelines, the “bro bodybuilder” diet of chicken and broccoli, vegetarian (very, very briefly), and I’ve tried traditional/targeted/cyclical ketogenic. My approach prior to starting Carnivore was keto with a very plant-based approach, although I still ate about 50% of my diet from animal foods. 

3) Why did you try Carnivore to begin with.

I first heard of Carnivore about 1 year ago but didn’t actually start it until late April or early May of this year. I have had some issues with IBS for the last 3-4 years and keto had given me the most relief at that time. I still had several symptoms that I had learned how to live with, and I figured this was as good as it was going to get. I researched carnivore for a bit, but what got me to take the plunge was a podcast in which I heard Robb Wolf discuss how he used a Carnivore-ish approach to improving some nasty gut issues he was having from a recent bug he caught sometime after he moved to Texas. His symptoms seemed similar enough to mine, and I figured I’d give it a try. Since then, I have fully embraced a nose-to-tail carnivore-ish approach to nutrition and I feel great! 


4) How do you personally approach the Carnivore Diet.

I eat 95% carnivore with a few non-carnivore foods that I tolerate well. I LOVE organ meats (except for kidney) and luckily, I have access to good quality meat from local farmers in my area and I have several friends who hunt and are very generous (I’m in the process of learning this skill now, but for now, I rely on good friends!). I stick to ruminant animals – mostly beef, venison, and lamb. I eat about 1lb of meat/day and I will pick fattier vs lean cuts based on my activity level (at least 1:1 and up to 2:1 fat to protein ratio). I take an electrolyte supplement and so far my favourite is LMNT.  As far as “non-Carnivore” foods, I can tolerate and enjoy avocados, cucumber, berries, and I LOVE Ketobricks. Oh, and I have absolutely no ties with these companies, they are just the products that I personally like. 


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

The main benefit I have experienced is an improvement in my IBS symptoms. My digestion has improved tremendously and going strict carnivore for 6 weeks helped me pin-point a lot of food triggers that I wasn’t aware of. I would say I’m about 90-95% Carnivore, but I also throw in what I can tolerate now such as avocado, cucumber, and some berries – but this isn’t daily. I also used to have issues with satiety and would use fiber/veggies as a means to “fill myself up.” I didn’t realize how much proper protein/fat intake would be more useful for that instead of filling up on fiber (which made my IBS symptoms WORSE). 


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

There was a short period of time where my digestion had to adjust to the lack of veggies and other fiber sources – let’s just say I had a similar experience to Joe Rogan. That resolved pretty quickly though, and I haven’t felt this good consistently since I started having my IBS symptoms. I was used to restrictive diets from my experience with weight cutting and I honestly like having a regimen/protocol to follow. It keeps me on track. 


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

I exercise regularly. I have been practicing Brazilian Jiu Jitsu for about 13 years now and it’s my passion. Right now, I’m only able to train about 3x/week ~1 hour each, which is much less than I was training prior to the pandemic, but it’s better than no jiu jitsu! I also strength train 3x/week and my job is very active as well. I don’t do any extra cardio aside from long distance walks with a weighted back-pack. 

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

If this is something you’ve been thinking about doing, then go for it. Setbacks aren’t failures – they are opportunities to adjust and find out what truly works for you. It’s easy to get discouraged, but if you change your perspective, it’s easier to adhere. I’ve done better since I started looking at this as a fun “n=1” experiment, instead of putting pressure on myself about reaching a weight on a scale or a certain body composition. If you get healthy, everything else will work itself out. Also, always be open minded – the goal is to learn and find the truth, not to be right. 

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

It’s hard to say. There are a lot of people who are still terrified of red meat, fat, and meat-based diets in general. I think it will continue to grow as people get results. Keto was unheard of 5 years ago in the mainstream. People thought I was crazy for eating under 30g of carbs/day and nobody had really heard of it. Now keto is everywhere. So, you never know. I hope more clinicians start taking interest in this topic. 

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

My coaches frequently say, “Always be a white belt.” What they mean is, always be a student. Be curious to learn new things everyday, this way you’re always in a state of growth. The moment you think you have all of the answers you stop learning. It can be easy to get caught up in routine and to become static. Find mentors or people to learn from and look up to. 

You can follow me on instagram @ralph_ospina (I need to think of something more creative) – I’m no expert by any means, but I LOVE talking about this stuff.

Ketogenic Endurance – I hoped you enjoyed this post.

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

Amazon

Carnivore Fit Expanded edition – my eBook and Paperback looking at why meat is good for you, why plants are bad, and how to exercise on zero carbs.

Low Content Books – Carnivore & Keto inspired Journals, Notebooks, Diaries, and Planners.

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The Wall Ultramarathon 2021 Training

The Wall Ultra 2021 – Training Week 18

The Wall is an Ultramarathon. 69 miles from Carlisle to Gateshead, UK.

Race is June 2021.

The training continues.

Training Week 18

This weeks mileage:

24 miles walking, mainly with the dogs

29 mile running

This will be a pretty normal amount of walking and running for me over the winter months.

Having dogs is such an advantage, it is extra time and miles on your feet that is non-negotiable. My dogs might and do disagree but they have to be walked everyday no matter the weather.

And that is all ultra training is really time on your feet, dog walking isn’t gonna help you PB a 5k but it could help you PB an ultra. It will 100% help me get a PB in The Wall… as it is my first ultra so I just have to finish it to get a PB haha. Awesome.

My winter training is going to be all about consistency and repetition. Due to lockdowns and dark nights I am restricted to where I can run. So I am not going worry about it, I am just gonna crank out the miles.

Then hopefully as spring comes I can start hitting the trails, ways, and fells of the Lakes, Yorkshire, and Northumberland. As I am very excited to get my fastpacking career on the go, not that I have any of the equipment to do it yet!

Strava craic

Ketogenic Endurance – I hoped you enjoyed this post.

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

Amazon

Carnivore Fit Expanded edition – my eBook and Paperback looking at why meat is good for you, why plants are bad, and how to exercise on zero carbs.

Low Content Books – Carnivore & Keto inspired Journals, Notebooks, Diaries, and Planners.

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Meat Up Year One

Meat Up: 1 year later – with Gabe

Meat Up with Gabe

It has been a year since Gabe’s Carnivore Diet Success Story, so lets catch up.

How would you currently describe your current way of eating.

My diet revolves around animal foods. I eat 6 times a day. Eggs, steak, chicken, and dairy. I have incorporated easy digesting carbohydrates as a way to put on more body weight for powerlifting. Those foods include white rice, potatoes, honey, and blueberries. I eat over 4,000 calories a day.

What have you learned regarding nutrition over the last year.

I have learned that the magic of the carnivore diet is not necessarily the absence of carbohydrates, it is the fact that it floods your body with essential nutrients, and it eliminates poisons within processed foods. Once those needs are met, certain carbs can be looked at as a performance enhancer. When selecting carbs, pick easy digesting carbs that don’t upset your body. Additionally, I have learned that in order to get big you have to eat big! 

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

I have greatly improved my strength once I focused on powerlifting and I have put on size going from 170 lbs to 210 lbs while staying pretty lean. My current lifts are 520 lb deadlift, 400 lb squat, 260 lb bench press.

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

Long term my health and fitness goals are not lifting a certain number or achieving a certain physique. My goal is how consistent can I be. I don’t miss training days; I don’t miss meals and I don’t miss sleep. If consistency is achieved, progress cannot be denied.

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

I can be found on ig @carnivore_usa.  

Ketogenic Endurance – I hoped you enjoyed this post.

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

Amazon

Carnivore Fit Expanded edition – my eBook and Paperback looking at why meat is good for you, why plants are bad, and how to exercise on zero carbs.

Low Content Books – Carnivore & Keto inspired Journals, Notebooks, Diaries, and Planners.

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Contemporary Carnivore Diet

7 Glycine Benefits (& How to Get More in Your Diet)

Know your Amino Acids

Glycine is one of the most underrated amino acids in the world. Sort of like the beef liver of amino acids. 

These 7 glycine benefits will shock you, especially if you’ve never heard of it. And most people aren’t getting enough of it.`

Let’s dig in.

What is Glycine?

Glycine is a non-essential amino acid that the body is able to make in small amounts. Don’t get scared off by the term amino acid, I’m not getting into complex science here. Amino acids are simply the building blocks of protein. 

There are twenty different types of amino acids the body relies on to build and maintain tissues like muscle and bone. Eleven of the twenty are considered non-essential because technically, to stay alive, you don’t need to get them from food.

One of the biggest glycine benefits is more strength in the gym

But merely staying alive compared to thriving are two different matters all together. You don’t want to just have a pulse, right? This is a distinction modern medicine so often ignores. If you want to be just average, then skip this post all together.

But you’re not mediocre, or you wouldn’t be here.You want to excel. If so, this post is for you.

Where is Glycine Found?

In humans and animals glycine is concentrated in collagen, the most abundant protein in the body. Gelatin is also a good source of glycine. That’s because gelatin is a food derived from hydrolysing collagen. This essentially means breaking down the protein into individual amino acids. Gelatin is often used in food and food products as a gelling agent.

You may be surprised to learn that the chocolate pudding or cherry jello you grew up with is actually a product of hides, bones, connective tissues and other animal parts. While many kids would turn their noses up at this fact, the gelatin is by far the healthiest ingredient in the package. 

Long before the commercial food industry made these sugar laden wiggly desserts, gelatin was consumed mostly in soups, broths and stocks made with bones. Have you ever made homemade soup with bones and noticed a thick layer of gel form as the soup cools? Bingo – that is gelatin, one of the best sources of glycine you can eat. 

This is also why glycine is highly concentrated in collagen tissues — it is the glue that keeps many of your internal structures together. 

You Aren’t Getting Enough Glycine

Our grandparents and generations before them likely got enough glycine eating ‘nose to tail’. Decades ago, the entire animal was eaten, not just the tender, lean cuts of muscle meat that are popular today (boneless skinless chicken breasts anyone???). Think about it, when was the last time you saw cow tongue or pig trotters on a restaurant menu or even at the grocery store for that matter? Exactly.

People look at me like I’m a lunatic when I eat chicken bones after finishing the meat (maybe I am a lunatic?). 

True, your body can make glycine but not in amounts high enough to meet the demands of optimal health . Between what we make (approximately 3 g) and what a normal diet provides (between 1.5-3 g), research shows that we are short about 10 g of the glycine we need to maximize our body’s collagen production.

Because of the gap between what we need for optimal health, experts argue that glycine should be considered “semi-essential” (*). And eating muscle meat, like most of us are used to, isn’t going to do it. Take a look at how a typical serving of muscle meat (3 oz) compares to a typical serving of collagen (10g):

3 oz flank steak, cooked = 1.42 g

3 oz ribeye, cooked = 0.976 g

3 oz 80/20 beef, cooked = 1.56 g

3 oz pork chop, cooked = 0.91 g

3 oz sockeye salmon, cooked = 1.08 g

3 oz beef liver, cooked = 1.38 g

10 g collagen hydrolysate = 2.5 g

Collagen has double the glycine as compared to muscle meat (*,*). Additionally, when you consume substantial amounts of methionine from muscle meat, a sulfur containing amino acid, you need to eat more glycine to balance it out (*,*). 

Daily intake varies slightly based on the cuts of meat you’re eating. But on the carnivore diet, 2 lbs of meat should provide roughly 10-16 g of glycine per day. Some experts estimate we need 10-60 g per day, on the lower end when health is good and on the higher end in poor health or if muscle meat intake is high because of the methionine (*).

I’ll get into the specific glycine benefits and best sources below, but glycine plays an essential role in physical and mental health. It’s common to think of building muscle when it comes to protein but glycine does so much more. From keeping your digestion running smoothly to reducing joint pain and protecting each and everyone of your cells, glycine is truly an ancient super nutrient that has taken a backseat in recent years

7 Glycine Benefits That Will Supercharge Your Health

#1 Aids in building and maintaining muscle. 

So let’s get this one out of the way first. Glycine is the second most abundant amino acid in the body. It helps to build and maintain your muscle and other structural tissues in the body. When you exercise you break down muscle tissue, damaging the tissue a bit. 

Following exercise, your body starts the process of repairing that muscle and building new tissue so the muscle becomes stronger and better able to handle the exercise the next time around. Glycine plays an essential role in this process.

Given this information, it’s probably no surprise that glycine also plays a role in preventing age related muscle loss known as sarcopenia. Studies investigating muscle loss in animals have demonstrated the therapeutic potential of glycine, to reduce inflammation, stop muscle loss and to make muscles more responsive to exercise and other activities that normally build muscle in younger individuals but tend to be less effective in the elderly. Researchers concluded that eating glycine rich gelatin regularly might be a simple and effective strategy to prevent, slow or stop age related muscle loss (*). 

In humans, one study found that compared to placebo, collagen supplementation (one of the best sources of glycine, remember?) in combination with resistance training resulted in a significantly higher increase in lean body mass (muscle, bone and other tissues), muscle strength and fat loss in men with sarcopenia than exercise and placebo alone (*).

#2 Heals a Leaky Gut

Your digestive tract is a long hollow tube made of smooth muscle. While this muscle does contract and relax like the muscles in your arms and legs it is different in that you can’t consciously control it – it moves on its own. 

Your digestive system sees a lot of action and as a result is highly susceptible to damage. Pesticides, herbicides, environmental pollutants, chemicals in drinking water, you name it – can all damage the cells that line the digestive tract. When the cells are damaged they loosen up and let undigested food particles and other digestive remnants into your circulatory system to excite your immune system and cause all sorts of problems. This is known as leaky gut syndrome or intestinal permeability. 

Glycine, along with other amino acids helps repair the lining of the digestive tract to keep food and other particles from getting out before they are supposed to. This helps food become fully digested and efficiently absorbed and metabolized while waste products remain contained and eventually eliminated.

How does it work? Glycine and other amino acids act as fuel for the cells that line the digestive tract and act as precursors to essential substances like the antioxidant glutathione. Because of this it is considered essential for maintaining the integrity of the intestinal lining (*). 

#3 Glycine Keeps the Brain Calm & Helps sleep

Glycine is not only an amino acid but it also functions as a neurotransmitter, essentially a gatekeeper of nerve impulses that regulate behavior. It both stimulates and inhibits the brain and central nervous system. It participates in the regulation of memory, sleep, appetite and mood, among other things.

Glycine also helps produce serotonin, another neurotransmitter that has a calming effect on the mind and body, in turn stabilizing mood and improving sleep (*). For this reason, high doses of glycine have been used successfully in the treatment of psychotic disorders.

#4 Glycine Protects Joints

Glycine is one of the main amino acids found in cartilage, the tissue that makes up our joints (knees, elbows, hips, etc.) (*). If you aren’t getting enough glycine, your body will have a hard time producing or maintaining the cartilage.

Some studies show a reduction in pain and stiffness among athletes and individuals with osteoarthritis who supplemented with gelatin, a rich source of glycine.

#5 Prevents Inflammation

Glycine acts as a potent anti-inflammatory. Inflammation is an immune response initiated by the body during times of illness or injury as a protective mechanism. Acute inflammation will kick in for example, if you break a bone, causing the area to heat up to prevent infection, swell to stabilize the bone and provide cushioning. Clotting factors in the blood will even increase to prevent excessive blood loss. 

In an emergency this can be good but when inflammation is turned on chronically it can actually wreak havoc. Enter glycine. Glycine suppresses activation of inflammatory cells including macrophages and suppresses free radical and cytokine production that can further damage cells.

Glycine also helps prevent inflammation by being an essential ingredient for methylation. Methyl-what??? I hear you! But I’ll keep this short and sweet. Methylation is where a molecule known as a methyl group is added to another substance (like DNA or another protein) so that the other substance can do its job (*). So, methylation is like the first domino in a line of dominos that keeps the body’s systems running.

Nearly every physiologic function you can think of requires methylation but some really important ones that help keep inflammation under control include running the body’s detox and immune systems.

#6 Glycine Protects Cells from Damage 

Cells are damaged constantly through oxidative stress. Exposures including UV rays from the sun, environmental pollutants, alcohol, cigarette smoke, eating junk food, etc. all contribute to oxidative stress. Antioxidants are substances that protect cells from damage by actually neutralizing the threat (*). Sure, you’ve heard of vitamin C and other nutrients functioning as antioxidants, but there are many more less commonly known antioxidants including glycine.

Glycine is somewhat unique in that it both protects cells against free radicals and also reduces production of free radicals (*,*). Glycine has demonstrated this protective activity in many disease states including cancer, arthritis, liver fibrosis, organ transplant, drug induced kidney and liver damage, hemorrhagic shock, and gastric ulcers (*).

Finally, glycine supports production of the body’s master antioxidant glutathione (*). Therefore in absence of glycine the body down regulates manufacturing glutathione.

#7 Protects against signs of aging and skin health

Because of glycine’s role in the production of glutathione it also has the potential to protect against signs of aging. Damaged cells contribute to the visual signs of aging like wrinkles as well as the internal signs of aging like decreased functioning of tissues and organs. Adequate glycine helps the body continuously make more glutathione to prevent cellular damage. 

A study of elderly adults found that supplemental glycine restored suboptimal glutathione production (*).

In addition to its antioxidant properties. Glycine is also an essential component of human collagen. And collagen is the spongy substance under your skin that keeps joints gliding pain free and skin plump. Studies show that elevated levels of glycine boost collagen production to make sure your body has what it needs to look and feel vibrant.

How To Get More Glycine: These are the best sources

Because glycine is an amino acid it is found in most protein rich foods like meat, poultry, fish and eggs. But, as I’ve alluded to earlier, muscle meat is not the best source. Collagen and gelatin are the best sources. Sure, you can buy supplements but you can also get a significant amount of glycine by making a bone broth.

Additionally, bones, tendons, and ligaments are good sources of glycine. I also consume suet regularly to get some more collagenous tissue.

Conclusion

If you’re looking to revitalize your health, you need to get some of these glycine benefits.

It’s abundant in my favorite way of eating, the carnivore diet.

This article was originally published at www.carnivoreaurelius.com.

Ketogenic Endurance – I hoped you enjoyed this post.

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

Amazon

Carnivore Fit Expanded edition – my eBook and Paperback looking at why meat is good for you, why plants are bad, and how to exercise on zero carbs.

Low Content Books – Carnivore & Keto inspired Journals, Notebooks, Diaries, and Planners.

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Meat Up Year One

Meat Up: 1 year later – with Ally

Meat Up with Ally

It has been a year since Ally shared her Carnivore Diet Success Story, so lets see how she is getting on.

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

STILL CARNIVORE! All the way! I cycle between lean and fatty meats, dependent on my activity level. I also fast at least 20 hours a day. That alone has helped curb any snacking mindset I had left and really keeps me going during my hectic work day.

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

That my body works best on meat alone (with a little dairy sprinkled in). I also have been working through what is best for me may not be for someone else. Throughout the last year I’ve had several people I know reach out for help losing weight or healing their bodies and you simply cannot take a “one size fits all” approach! You need to dig deep, ask questions and kind of trial and error things to find out what may work for you!

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

Last year I was just starting to recover from an abdominal hysterectomy. Throughout my healing, which took much more time than I thought, I realized that you don’t have to go so hardcore to see or maintain results! I get a lot of success from walking our local trails or busting my hump at work. The results are light years beyond what they were on a SAD diet with heavy cardio.

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

I want to start running!!! I’ve had it in my head all year that I want to train up and do some 5ks next summer! This summer with covid and in a newly promoted position at work, things just became hectic! 2021 will be the year!

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

You can follow me at @allythecarnivore her on Instagram!

Ketogenic Endurance – I hoped you enjoyed this post.

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

Amazon

Carnivore Fit Expanded edition – my eBook and Paperback looking at why meat is good for you, why plants are bad, and how to exercise on zero carbs.

Low Content Books – Carnivore & Keto inspired Journals, Notebooks, Diaries, and Planners.

Media