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by Kevin Stock https://carnivoreaurelius.com/reverse-insulin-resistance/Reverse insulin resistance

Do you want to make yourself immune to chronic disease?

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

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

Insulin resistance is related to almost every chronic disease:

  • Diabetes
  • Cancer
  • Alzheimer’s
  • Dementia

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

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

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

Table of Contents

What is Insulin?

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

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

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

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

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

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

Your body, rightfully so, freaks out.

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

Blood glucose and insulin

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

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

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

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

What is Insulin Resistance?

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

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

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

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

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

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

What Causes Insulin Resistance?

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

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

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

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

Insulin blocks fat burning

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

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

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

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

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

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

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

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

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

Carbs and Fat Together Make You As Fat As Possible

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

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

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

Standard american diet causes weight gain

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

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

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

Ancel Keys’ Junk science has destroyed your health.

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

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

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

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

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

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

Insulin resistance is related to all chronic disease

Signs That You May Have Insulin Resistance

Below are some signs that you may have insulin resistance.

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

8 Actionable Steps to Reverse Insulin Resistance

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

How can you become more insulin sensitive?

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

The loser of the battle: your health.

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

1. Cut Out Highly Glycemic Carbs

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

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

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

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

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

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

In this study, participants on Keto:

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

This is in just 14 days!

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

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

Low insulin speeds up metabolism

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

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

2. Stop Eating Fructose

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

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

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

And fatty liver can lead directly to insulin resistance.

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

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

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

Fructose causes insulin resistance

3. Cut Out Vegetable Antinutrients

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

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

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

Vegetable antinutrients cause insulin resistance

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

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

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

4. Cook With Saturated Fats Instead of Vegetable Oils

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

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

The group of mice consuming vegetable oils developed insulin resistance.

Vegetable oils cause insulin resistance

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

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

5. Eat Protein and Highly Nutritious Meat

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

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

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

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

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

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

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

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

High protein diet reverses insulin resistance

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

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

High fat diet reverses insulin resistance

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

6. Get Off Your Ass and Exercise

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

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

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

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

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

Just lift heavy weights.

High intensity exercise reverses insulin resistance

Steak + deadlifts are a magical combination.

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

BMI and insulin resistance

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

7. Start Intermittent Fasting.

Dietary recommendations have destroyed your health by changing both

(1) what we eat and

(2) when we eat.

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

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

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

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

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

Fed and fasted states controlled by insulin

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

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

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

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

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

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

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

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

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

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

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

Intermittent fasting and insulin

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

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

Intermittent fasting benefits

8. Get Sleep

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

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

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

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

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

Make sure to get your shut eye.

Conclusion

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

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

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

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

By Kevin Stock from https://meat.health/knowledge-base/the-carnivore-diet-as-an-elimination-diet/

The Carnivore Diet as an Elimination DietSome people regard the Carnivore Diet as an Elimination Diet. An elimination diet excludes foods in an effort to identify allergies, intolerances, or other problematic foods.

Since the Carnivore Diet removes plant-based foods it removes nearly all potential offenders including problematic lectins, oxalates, alkaloids, salicylates, and many others.

In this regard, the Carnivore Diet is the ultimate elimination diet.

It’s congruent with what we are designed to eat and it removes the unnatural foods that have infiltrated our diet.

However, there is a problem with viewing the carnivore diet as an elimination diet.

The Problem

Considering the Carnivore Diet as an elimination diet implies that it’s a stepping stone to a different diet. And those next stones give me pause.

The Dose-Poison Conundrum

“The dose makes the poison.”

This is a famous saying, and for a good reason. There is a lot of truth in it.

Where this gets tricky is that people respond to the same doses with very different effects. Low doses can obviously poison some people and seemingly not affect another.

Gluten

If someone with Celiac disease eats gluten, the consequences are clear. They have severe GI distress. While someone else may just feel slight intestinal distress. While another may feel no ill effects at all.

A huge issue most of us face is the insidious nature of these toxins. We don’t get immediate and evident feedback. They are “silent toxins.”

These silent toxins can gradually increase gut permeability, quitely cells become insulin resistant, oxalates secretly accumulate. And then “suddenly,” seemingly out of nowhere, we end up with an autoimmune disease or diabetes.

Fat Accumulation

On average, the American adult gains two pounds per year. After one year it’s not that noticeable. By the end of the decade you are “overweight.” But since culturally we’ve redefined this as the new normal, we just consider this extra weight as “healthy weight”. And then seemingly overnight, you are obese, with diabetes, high blood pressure, and on several prescription medications. (r, r)

The Grey Zone

There is this grey zone. It blinds us. Because, frankly, it’s hard to see.

On one side of the zone, the body handles a toxin just fine – perhaps even a hormetic argument can be made that dealing with some of these toxins makes us stronger, like some argue about the sulforaphane in broccoli.

On the other side of the zone is the cumulative impact of daily toxins. They build up. They do damage below our conscious noticing.

Drink a couple beers and you’re fine. Drink a couple beers every night, and the damage done to the liver is not even close to appreciated.

In one sense, someone with Celiac disease who suffers severe digestive distress when eating gluten can consider themselves lucky. They know the dramatic, immediate adverse effect of eating food incongruent with their body. The red flag is loud and clear.

The vast number of people who eat gluten think they are just fine. And since we’ve come to believe that some digestive distress is completely normal, we don’t think twice about the potential gut damage it is doing. Blind to the insidious harm.

Grains make up over half the food consumed in the world. (r) We are exposed to these toxins on a continual basis, meal after meal, day after day, year after year.

False Negatives

With an elimination diet you gradually add back in other foods to your diet. And if you feel “fine” with them, then it’s generally considered “ok” to eat them.

And since you didn’t have a reaction to it – it’s considered a “negative” response.

But as we just saw, many of these foods are insidious. Eat it once and you are fine. Eat it day after day and you think you’re fine. And then “suddenly” the harm finally rears its head as a chronic disease. It was a False Negative.

False negatives are the rule, not the exception, with food today. We eat truck loads of sugar, meal after meal, day after day, and we think we feel fine. It’s not until we are obese with diabetes and multiple prescription medication do we finally realize that maybe all the sugar wasn’t harmless. Maybe it was a False Negative.

False Positives

Just the opposite is also a problem.

On the opposite side of the spectrum are “false positives.”

This means you eat a food, feel terrible, and thus conclude that food is troublesome and to be avoided. But this can be deceiving.

For example, many vegans have turned to the carnivore diet to reverse health problems. When they start eating a high fat, meat-based diet, they often experience GI distress. It would be easy to conclude that “meat is disagreeable with me.”

There can be a painful transition period into the carnivore diet. Yet this would be a “false positive.” It seems bad, when really the body is adapting and healing.

It’s like after being sedentary for 20 years and then hitting the gym. The pain felt as soreness the next day isn’t a negative – it’s a false negative – it’s a good thing as the body is getting back in shape.

A False Negative and False Positive Combined

Oxalates are a perfect example that combines a “False Negative” and a “False Positive.” You can eat oxalates and not have symptoms (the “False Negative”). But they bioaccumulate in tissues over time.

If allowed to continually build up, these oxalates can form extremely painful crystals resulting in joint pain and kidney stones.

It’s not until you stop eating them that the body can finally get rid of the oxalates that have built up. This “oxalate dumping” is often tremendously painful.

It would be easy to conclude, “when I eat oxalates I feel fine (the “False Negative”), but when I removed them I feel terrible” (the “False Positive”). But that false positive is just the body purging a toxin.

But because the causative source is so far removed from the onset of pain, it’s hard to see that it was the habitual oxalate consumption that was the culprit.

How to use the Carnivore Diet as an Elimination Diet

The 3 Carnivore Levels

In “The Ultimate 30-Day Guide to Going Full Carnivore” you’ll notice there are 3 “Levels” outlined. With each “Level” more foods get eliminated. By Level 3 – the ultimate elimination diet – just beef (ideally grass fed and finished) and water is eaten.

This 3 Level Framework essentially is an elimination protocol within “Carnivore Approved” foods. For example, Level 1 is the most lenient. You can keep foods like dairy and coffee if you please. Then in Level 2 it gets a bit more strict, and only meat and water is allowed. Then in Level 3, it’s just beef and water. The point of this is that even “carnivore approved” foods like dairy or certain kinds of meat like pork can be problematic.

40a1acf2e4ac1518306779-MEAT_HEALTH_Text_on_bottom_white_transparent.png

The Ultimate 30-Day Guide to Going Full Carnivore

Whether you are Keto and considering Carnivore or just curious what it takes…

This is your ultimate manual.

After such a pure elimination protocol it’s easier to identify slight intolerances. But even these aren’t immune to the possibility of false positives/negatives.

After Level 3 you may decide to add back in coffee and see how you feel. And you may be just fine, but coffee has plant-toxins, it’s a natural insecticide, and it’s a food that when people add back in, it’s not an occasional thing but typically a daily indulgence. And it’s usually not just one cup…

Again the dose is the poison.

Coffee is a good example of a risky addition because it makes you feel good (potential false negative) and it’s consumed daily. It’s not just the occasional treat.

On the flip side, you may be just fine with coffee, you may handle the toxins with ease, and it may not have any negative short term or long term impact.

The problem is you really just can’t know. And this is the essential problem with viewing the Carnivore Diet as an Elimination diet.

Flexibility vs Relapse

The restrictive nature of the Carnivore Diet makes people hesitant to think of it as a long term way of eating. People want to “live life.” I get it.

So it’s easier to view it as a short term elimination diet to unveil troublesome foods. But there are other ways to implement the Carnivore Diet and “live life.”

Some people use the Carnivore Diet as their “baseline” diet – their daily normal – and then allow themselves to deviate on occasions.

For some people this allows the flexibility for long term success. For others it a recipe for relapse. If you are like me and one bite turns into eating the whole cake, then often it’s just easier not to indulge. I have an “all-in” or “all-out” personality.

For others, one bite can be just one bite. And a flexible approach to the Carnivore Diet gives them the freedom they need to succeed long term. You have to know yourself.

Atkins Diet

I think the built-in “flexibility” is one of the problems people experienced with the popular Atkins Diet. Although Atkins Diet is quite different than the Carnivore Diet, Atkins “Phase 1” can be seen as an elimination diet, and as one progresses, they add in more foods.

They add in addictive foods like the sugars in fruits and the carbs in grains. And people fall off the wagon.

It’s like taking an alcoholic through rehab, and then saying they can gradually add a few drinks over time. They relapse.

In addition, as one proceeds through Atkins Diet they gradually add in more vegetable oils and more nuts. And even if they don’t fall off the wagon, they can still fall prey to “false negatives,” as these foods that they add back in become daily staples that can be doing harm without any notice.

The Carnivore Diet as an Elimination Diet: Conclusion

I think there is danger with viewing the Carnivore Diet as an elimination diet. As is true with any elimination diet it’s easy to be deceived by false positives and negatives when adding back in foods. It can easily lead to reverting to previous eating habits and succumbing to sugar and carb addictions.

That said, it can be a very useful tool for some people. As an elimination diet, it can help uncover the worst offenders. In this case, I’d recommend following the directions as laid out in Level 3 and adding foods back one at a time against a consistent “backdrop” of Level 3.

For those that feel too restricted, instead of viewing the Carnivore Diet as a short term elimination diet, it may be more helpful to adopt a “flexible” approach. While this may lead to relapse for some people, for others it can provide the flexibility for long term success. Again, it’s essential to “know thyself” as Socrates would say.

The dose is the poison.

Socrates also was well aware of this, as he was sentenced to death by just a touch of poison hemlock – a deadly plant toxin in the carrot family.

So if you choose to use the Carnivore Diet as an elimination protocol just remember when adding back in foods, false positives and negatives can trick you. Doses can be insidious.

These are just a couple things to keep in mind as you tailor your diet to you, and what works in your life, for your goals.

Posted on December 7, 2016 by Mikhaila

Hi!

My name is Mikhaila Peterson. I’m a 26 year old mother (and loving it!). I live in Toronto.

Short background on me:

I was diagnosed with Juvenile Rheumatoid Arthritis when I was 7 years old. My parents think it started when I was around 2 noticing the way I walked. I was the first child in Canada to be put on injections of Enbrel, an immune suppressant. I was also put on injections of Methotrexate. In grade 5, when I was 12, I was diagnosed with severe depression/anxiety. I started taking Cipralex (Celexa), an SSRI. I was on a very high dose for a child, but if I tried to lower it, I couldn’t. That dose increased into my teenage years and early 20’s when my depression worsened. When I was 17 I had a hip and an ankle replacement from the arthritis (that diagnosis was changed from rheumatoid arthritis to idiopathic arthritis). I was prescribed Adderall to keep myself awake because I couldn’t stay awake. Diagnosed with idiopathic hypersomnia. My skin was itchy, I had mouth ulcers, floaters, and terrible skin problems starting in my early 20’s.

At the peak of my medicated times I was taking:
For Arthritis: Enbrel and Methotrexate, (immune suppressants). Folic acid because of the Methotrexate. Tylenol 3 so I could sleep at night without as much pain.
For depression: Cipralex and Wellbutrin
For fatigue: Adderall to keep me awake, Gravol and Lorazepam to put me to sleep from the Adderall.
For my skin: Minocycline (antibiotic), and later dapsone (antibiotic)
Other: Birth control (seasonique)

I’ve probably taken antibiotics 2-3 times a year since I was 2. That’s almost 40 rounds of antibiotics.

I’ve been on way more than that too. That was just at one point in time.
Anyways, all in all, I was very sick.

May 2015, I stopped eating gluten. I thought that my skin problems that had slowly been growing worse were probably Celiac related (dermatitis herpetiformis). I never had stomach pain so I had never looked at food before. Cutting out gluten maybe helped a bit… But not nearly enough.

September 2015, I went on an elimination diet. I went on it to see if I could control my arthritic symptoms. I could. 3 weeks into the diet my arthritis and skin issues went away. This was unheard of. I don’t have the type of arthritis that goes away.

3 months later my depression disappeared. My arthritis ate my hip and my ankle but I haven’t experienced anything more debilitating than depression.

A month after that my fatigue lifted.

Everything wrong with me was diet related. Arthritis, depression, anxiety, lower back pain, chronic fatigue, brain fog, itchy skin, acne, tiny blisters on my knuckles, floaters, mouth ulcers, twitching at night, night sweats, tooth sensitivity, and the list goes on, but everything was diet related. Every single thing wrong with me was fixable.

Then I got pregnant.

Things shifted in my body and the original diet I followed didn’t get rid of my symptoms anymore. My arthritis came back (albeit much less awful than before) and my depression came back (again, much less awful). I lost the ability to tolerate any carbs.

The following is a list of foods that I could originally eat without reacting. This is a good list of foods to start with for the elimination diet. In order to do this, you have to be very strict. If you have questions, please comment! If the following list doesn’t work for you after a month, you can try even more strict, or you can go zero-carb. If you’re suffering from an autoimmune disorder or you need to get better ASAP (as in you’re dying from what ails you), I’d recommend zero-carb. You can reintroduce vegetables after a month (if you want to).

If you can’t manage to do zero-carb, or the following list of foods, (it makes eating out almost impossible), at least cut-out gluten and dairy and sugar. If you’re a “healthy” person, cut out gluten and dairy. All of it. Gluten is hidden in soya sauce, twizzlers, malt vinegar. Cut it all out for 4 weeks and see how you feel. If you’re suffering from an autoimmune disorder or depression or another mental disorder than I would suggest doing the following diet or doing zero-carb. Cutting out gluten and dairy will help but it might not be enough. You may find that you’re able to reintroduce most foods after the elimination diet.

Meats:

  • turkey
  • beef
  • chicken
  • lamb
  • duck
  • wild game is fine too, elk, moose, etc.
  • wild salmon
  • tunacheck the ingredients! Get stuff that’s just tuna and water and perhaps salt.
  • organ meat – chicken liver tastes the best I find
  • wild herringcheck the ingredients!
  • wild sardinescheck the ingredients!

Veggies:

  • lettuce
  • arugula
  • arugula microgreens (arugula sprouts)
  • cucumber
  • swiss chard
  • seaweedcheck the ingredients! this is hard to find without soy and other things. The brand I’ve linked to is safe and really tasty
  • cilantro
  • collard greens
  • broccoli
  • turnips
  • cauliflower
  • parsnips
  • sweet potatoes
  • spinach

Fruit:

  • olives check the ingredients! see my olive post. be super careful about which brands you buy here too, many have preservatives and flavours and dyes.

Vinegars:

  • apple cider vinegar – try to get the organic stuff so there aren’t dyes and flavours added

Oils:

  • coconut oil – get unrefined. And try to avoid the Nutiva brand. It’s everywhere but it doesn’t taste as good, and I’ve had ones that have gone bad before.
  • olive oil – make sure your olive oil is pure olive oil. Sometimes it’s also soybean oil!

Spices/Seasonings

  • salt
  • pepper
  • marjoram
  • parsley
  • oregano
  • thyme
  • rosemary
  • peppermint
  • turmeric
  • basil
  • bay leaf
  • coriander

Other:

  • baking soda (probably won’t eat this but it’s good for toothpaste 🙂 )
  • peppermint tea – check the ingredients. buy loose leaf (David’s sells an organic peppermint which is lovely) or organic. We want to make sure there aren’t preservatives or flavours added. White tea bags or coffee filters are often bleached with sulfites. If you’re super sensitive (dad and I), you’ll react to these. So make sure you get organic tea bags as well!
  • black tea- check the ingredients. buy loose leaf if possible
  • green tea- check the ingredients. buy loose leaf if possible

Alcohol – not for the first month. I can kinda handle it, but lots of people can’t.

  • vodka
  • bourbon and American Whiskey labeled “straight” whiskey

Good luck! If you try this for 4 weeks you should be able to see a huge difference. Then reintroduce foods by having a bite of it. I do not recommend reintroducing dairy and gluten ever but do so if need be. It took me 8 months to realize how sensitive I was, it doesn’t seem possible, but I react strongly to half bite of food. Have a bite or two of the new food and then wait 4 days before reintroducing something else. Most of my reactions (but definitely not all) take about 4 days to hit peak terrible – particularly arthritis and definitely the depression. Skin issues take about 7 days to come up after eating an offending food.

Things to try and reintroduce first after the first month:

  • avocados
  • other leafy greens
  • macademia nuts
  • foods that are listed as okay by the AIP or SCD diets

Foods to always be wary of:

  • grains
  • dairy
  • sugar
  • soy

Foods that I had major issues with when I tried to reintrodue

  • almonds
  • rice
  • sulphites
  • dairy – ouchhhh that was not fun to experience
  • gluten
  • kelp noodles
  • white cabbage
  • bananas – terrible for the arthritis
  • cane sugar
  • food dyes
  • citrus
  • melons
  • grapes
  • onions
  • zucchini
  • soy
  • probiotics – I can’t handle them, but that doesn’t mean they’re bad. Hopefully, after some healing, I’ll be able to handle them too.

My father and my husband have the same sensitivities, and I’ve been contacted by people who also have extremely similar reactions to the same foods. This is widespread. These are terrible reactions that most people don’t realize until they’re gone. What’s the point of realistically thinking about everything bodily that’s bugging you? Muscle pain, fatigue, digestive issues, minor skin problems, the occasional mouth ulcer – all things people ignore. Don’t. These are signs. Good luck!!

To find out exactly how to go about doing an elimination diet please read this (especially if you suffer from depression/anxiety, there are some things you should know before going on an elimination diet).

UPDATE: Zero-carb – for when going down to meat and greens isn’t good enough. Or if you’ve already been on a keto diet or paleo diet and you’re still not better

Dr. Ken Berry – Lies My Doctor Told Me and Carnivore

December 7, 2018 / by Scott

Dr. Ken Berry (@KenDBerryMD), author of Lies My Doctor Told Me, is a practicing physician in a rural town in Tennessee and a carnivore himself. For over a decade, he’s been fighting the epidemics of Obesity, Insulin Resistance, and Type 2 Diabetes one patient at a time. More recently, he’s ambitiously scaled his mission. Through his writing and videos (youtube.com/kendberrymd) he’s waging all out war against obesity and Type 2 Diabetes.

Dr. Ken Berry Keto Carnivore Doctor Lies

Listen to the Carnivore Cast podcast on Apple

Ken and I dive into the following:

  • How his own health issues and those with patients motivated him to go beyond standard medical advice
  • Lies from doctors
  • The barriers keeping doctors from investigating the latest research on nutrition and medicine
  • The higher standard and duty for doctors to know the truth for their patients
  • Lies My Doctor Told Me version 2 coming in March 2019
  • How can people educate their doctors
  • Dr. Berry’s carnivore diet and the impressive results he’s had with heartburn and body composition
  • The stupidity of calorie counting and hormones
  • Fasting / OMAD
  • Salt and sunlight myths
  • How carnivore may not be for everyone
  • His next book
  • And much more!

Where to find more about Ken:

Ash Simmonds – Decades on “Zero Carb”, High Steaks, Carnivores Creed, and Tearing Down Nutritional Dogma

March 22, 2019 / by Scott

Ash Simmonds (@CarnivoresCreeds or High Steaks on Twitter) is a long-term carnivore, nutrition BS dispeller, science synthesizer, internet personality, and computer programmer. Ash is the author of the Amazon bestseller Principia Ketogenica, a Compendium Of Science Literature On The Benefits of Low Carb and Ketogenic Diets. He also authors HighSteaks.com, a wiki and treasure trove of ketogenic and carnivore information, as well as his personal blog Ashsimmonds.com.

Ash Simmonds Carnivore High Steaks Zero Carb Meat Ketogenic

Listen to the Carnivore Cast podcast on Apple

Ash and I discuss the following:

  • Low human interference diet
  • Plants as flavor and not being dogmatic about carnivore
  • Gout going away, weight loss, and joint pain relief
  • Experiments with overeating, alcohol, ketosis
  • Problems with tracking calories and CICO, weight loss
  • Meal timing, circadian rhythms, Bill Lagakos
  • Fat to protein ratios in depth, fat to satiety, PSMF, Ted Naiman
  • Problems with the mass popularization of keto and carnivore today
  • And much more!

Links from this episode:

https://carnivoreaurelius.com/

found a great website full of real information and science…

Why, What, How… Carnivore Aurelius

Amy Berger

Tuesday , 11, December 2018 Comments Off on Amy Berger

About:  Amy is a low-carb/keto nutritionist & writer

Website: http://www.tuitnutrition.com/

Twitter: @TuitNutrition.

Blog: Amy Berger on Keto Diet Blog

Email: tuitnutrition@gmail.com

Book(s): The Alzheimer’s Antidote  Webinars: Irish Institute of Nutrition & Health  Videos: The Alzheimer Antidote     Alzheimers & Ketogenic Lifestyles  Low Carb Secrets  Insulin Resistance In the Brain, Alzheimer’s and Memory Loss Podcasts: on 2KetoDudes

Health

Monday , 10, December 2018 Comments Off on Health

Amy Berger 

About: Low-carb/keto nutritionist & writer

Website: http://www.tuitnutrition.com/

Twitter: @TuitNutrition.     

Blog: Amy Berger on Keto Diet Blog     

Email: tuitnutrition@gmail.com


2ketodudes

About: Carl Franklin and Richard Morris – reversing Diabetes Type II eating Ketogenic diet… running a great PODCAST and a KETOGENIC FORUM

Website: http://2ketodudes.comhttp://2ketodudes.com

Twitter:  @2ketodudes


Diet Doctor

About: Dr. Andreas Eenfeldt is a Swedish medical doctor specialized in family medicine. He is the founder and CEO of Diet Doctor, the largest low-carb and keto website in the world, with over 350,000 daily visits.

Website: https://www.dietdoctor.com

Twitter: @dietdoctor1

Recommended Blogs: http://dietdoctor.com/new

Email: contact@dietdoctor.com