Live Longer – Be a Carnivore – The easy ways to stay healthy

Healthy ageing is a natural process, but how we age depends largely on our lifestyle choices. Two emerging strategies that support longevity, vitality, and metabolic health are the carnivore diet and fasting. These approaches focus on nutrient-dense animal-based foods and strategic meal timing to optimise health.

The Carnivore Diet: A Nutrient-Dense Approach

The carnivore diet eliminates plant-based foods and emphasizes high-quality animal products like beef, lamb, fish, eggs, and organ meats. By removing potential inflammatory foods and focusing on bioavailable nutrients, this diet supports muscle maintenance, cognitive function, and metabolic stability.

Muscle Preservation and Strength

Muscle loss, or sarcopenia, is a major concern as we age. A diet rich in high-quality animal proteins provides essential amino acids needed for muscle repair and maintenance. Studies suggest that older adults should aim for higher protein intake to prevent age-related muscle decline (Deutz et al., 2014).

Joint and Bone Health

Arthritis and joint stiffness are common with age, but collagen and other nutrients found in bone broth and connective tissues help maintain flexibility. Omega-3 fatty acids from fatty fish reduce inflammation and support joint function (Swanson et al., 2012).

Cognitive Health and Brain Function

Healthy fats, especially those from fatty fish, provide omega-3 fatty acids crucial for brain function. DHA, a key component of omega-3s, has been shown to enhance cognitive performance and reduce the risk of neurodegenerative diseases like Alzheimer’s (Valenzuela & Sachdev, 2009).

Fasting: A Natural Reset for Longevity

Fasting, particularly intermittent fasting (IF), promotes longevity and cellular repair through a process called autophagy. During fasting periods, the body clears out damaged cells and regenerates new ones, reducing the risk of chronic diseases.

Metabolic Health and Insulin Sensitivity

Fasting lowers insulin levels and helps the body switch from glucose to fat for energy. This metabolic flexibility supports weight management, improves insulin sensitivity, and reduces inflammation (Peterson et al., 2016).

Cognitive and Mental Clarity

Fasting has been shown to enhance mental clarity and focus by reducing brain fog and improving neurotransmitter function. Ketones produced during fasting provide a more stable energy source for the brain compared to glucose.

Getting Started with Fasting

For beginners, a simple 16:8 fasting schedule—fasting for 16 hours and eating within an 8 hour window—is a manageable way to start. Over time, individuals may experiment with extended fasts for deeper cellular benefits.

Combining the Carnivore Diet and Fasting

Pairing the carnivore diet with fasting creates a powerful synergy for healthy ageing. Here are some key takeaways for success:

  • Prioritize nutrient-dense animal-based foods, particularly organ meats, to maximize vitamins and minerals.
  • Stay hydrated and replenish electrolytes like sodium, potassium, and magnesium, especially during fasting.
  • Strength train regularly to maintain muscle and bone density, ensuring long-term mobility and resilience.

Conclusion

Healthy ageing is within reach by adopting a carnivore-based diet and incorporating fasting into your lifestyle. These strategies promote muscle strength, cognitive health, and metabolic balance, helping you age with energy and vitality.

References

  • Deutz, N. E., Bauer, J. M., Barazzoni, R., Biolo, G., Boirie, Y., Bosy-Westphal, A., … & Singer, P. (2014). Protein intake and exercise for optimal muscle function with aging: Recommendations from the ESPEN Expert Group. Clinical Nutrition, 33(6), 929-936.
  • Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: Health benefits throughout life. Advances in Nutrition, 3(1), 1-7.
  • Valenzuela, M. J., & Sachdev, P. (2009). Can cognitive exercise prevent the onset of dementia? Systematic review of randomized clinical trials with longitudinal follow-up. The American Journal of Geriatric Psychiatry, 17(3), 179-187.
  • Peterson, M. D., Rheaume, C., & Sen, A. (2016). Physical activity and skeletal health in older adults: A comprehensive review. Journal of Aging and Physical Activity, 24(3), 375-383.

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