What you eat right after a workout (and when you eat it) is crucial to recovery. Here’s how to maximize your results.
There’s an old fitness adage that says, “You don’t build your body in the gym. It’s what you do after training that causes physical improvement.” So even if you exercise religiously, you’re selling yourself short if you’re not following the correct steps the moment you leave the gym.
When you finish a tough workout, your body is starving for nutrition. Intense training breaks down muscle tissue (which catabolizes protein), depletes muscle glycogen (which is critical for energy) and reduces muscular ATP stores (the cellular fuel that drives muscular contractions). Your body requires the replenishment of glycogen first and foremost. This storage form of carbohydrate is found in muscles (about 400 grams) and the liver (about 100 grams) and is critical for brain function, as well as fueling physical activity. It’s also used during training to replenish ATP in the muscles.
In addition, in the absence of carbs, amino acids are stripped away from muscle to be reassembled as glycogen molecules — a catabolic process you want to avoid.
The Carb Connection
The great thing about postworkout feeding is that you can eat a lot of carbohydrates, even on a restricted-carb diet. This is because carbs are protein sparing, which means they’ll go to work immediately to replenish glycogen stores and prevent muscular breakdown. Even on a low-carb diet, you can consume up to a quarter of your total daily intake in your postworkout meal. So if you’re eating 160 grams of carbs a day, you should take in 40 to 50 immediately after training. (A good recommendation is .3 to .5 grams per pound of bodyweight.)
Power Up With Protein
Muscle tissue requires amino acids for growth to occur. Research shows a combination of fast-, medium- and slow-digesting proteins speeds this process and ensures recuperation. Complete proteins from food and/or supplements supply a range of essential aminos to promote muscle building. Aim for eating 20 to 40 grams of protein, depending on how it fits into your daily intake. (A good rule of thumb is consuming up to .25 grams per pound of bodyweight postworkout.)
The final piece of the puzzle is ATP regeneration. As long as you consume ample carbs after training, your body should be able to replace the missing phosphocreatine in ATP in muscle cells. In addition, creatine can be found in red meat and fish, as well as supplements.
Timing is everything for postworkout feeding. Be conscious of your refueling window: Simple carbs are essential within minutes after you finish your last set. Protein and creatine should be consumed within the next hour. You also can include a few grams of carbs and a creatine supplement, if desired, with the latter meal to enhance absorption.
What are some examples of what to eat? Replacing glycogen is easiest — any carb will do. Lower-glycemic carbs such as fruit or juices may not be as optimal as candy for speed of glycogen replenishment, but they’re healthier. High-glycemic carbs such as sweet potatoes, rice and white potatoes are great options. Honey is another good choice; research shows combining it with protein helps maintain optimal blood-sugar levels to enhance uptake. For protein, supplements are superior to whole food because of convenience, digestive speed and specific benefits. However, you can enhance amino-acid absorption by eating egg whites, Greek yogurt, low-fat cottage cheese and low-fat milk (regular or lactose-free) after training.
Certain protein-rich foods provide the double benefit as sources of creatine. However, because appetite is not always the best following a workout, you might want to try creatine supplements. To speed recovery and get the most out of your training, be conscious of the small window postworkout when you can refuel your body and start the recuperation process. Remember, it’s the 23 hours outside the gym when your body improves. Make the most of it.
Powered by WPeMatico
Combining red peppers and chickpeas creates a tag-team effect that helps boost energy levels.
As two major sources of folate, combining red peppers and chickpeas creates a tag-team effect that helps boost energy levels. Chickpeas are one of the richest whole-food sources of folate, but a one-cup serving still falls short of meeting your daily needs. Red peppers pick up where the chickpeas leave off to help supply nearly a day’s worth of folate. Folate facilitates red blood cell production, essential for carrying oxygen to working muscles.
Chickpeas also supply iron, another nutrient needed for oxygen flow, but the iron from chickpeas is best absorbed with the help of vitamin C. Thankfully, a medium-sized red pepper offers 377 percent of your daily requirement for vitamin C. Talk about team work. To top it off, research has shown that a combination of red peppers plus chickpeas (and all beans for that matter) can help improve blood sugar levels, decrease fat storage and, what’s most rewarding, increase glycogen storage for more immediate energy during your workouts.
Ready in: 2 hours and 10 minutes
- 2 15-oz cans chickpeas
- 3 red bell peppers, finely diced
- 1 cup cilantro, chopped (about 1 bunch)
- 1 cup flat-leaf parsley, chopped (about 1/2 bunch)
- 3 cloves garlic, minced
- 1 tbsp olive oil
- Juice of 1 lemon
- Dash sea salt and freshly ground pepper
- Rinse chickpeas thoroughly to remove excess sodium.
- Toss together all ingredients in a large mixing bowl.
- Chill for at least 2 hours in the fridge to allow flavors to meld.
Nutrients per serving: Calories: 264, Total Fats: 6 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 12 mg, Total Carbohydrates: 40 g, Dietary Fiber: 11 g, Sugars: 3 g, Protein: 13 g, Iron: 4 mg
Beans are notorious for causing flatulence. For some people, lentils can do the same. Try these following tips to prevent gas.
- Always sort and rinse them before cooking. Sort legumes by spreading them over a white cutting board; sift through each bean and discard those that are discolored or excessively dirty.
- Soak them overnight, or for at least 8 hours. This also helps to decrease the cooking time.
- Don’t cook them in the water you used to soak them. Using fresh cooking water and cooking them decreases the gas-producing sugars.
- Canned beans tend to cause less gas. Choose the low-salt or no-salt-added varieties, and look for BPA-free cans.
- Take a digestive aid, like Beano, to help you digest gassy sugars.
- Stay hydrated throughout the day.
Powered by WPeMatico
Do cooler temps have you craving comfort food? This hearty soup combines turkey, butternut squash and lots of veggies and spices, making it the perfect cold-weather meal.
Providing six grams of fiber and with a 90 percent water content, winter squash is the perfect “volumetric” food (it gets you full on fewer calories), which is an important factor in promoting fat loss. A study from the American Journal of Clinical Nutrition found that increasing portions of vegetables and decreasing portions of grains not only resulted in greater vegetable consumption but also decreased calorie intake at that meal by 14 percent.
The take-home message is that eating more fiber-packed vegetables, such as squash, throughout the day is an effective strategy for controlling calories and keeping your hunger level in check. That’s why we love this comforting soup: It’s low in fat and packed with protein and will keep you feeling full longer.
Turkey and Butternut Squash Soup
- 2 tsp. canola oil
- 3 leeks, rinsed, chopped and trimmed
- 2 small red bell peppers, chopped
- 3 cloves garlic, minced
- 4 cups reduced-sodium vegetable broth
- 1 tsp. cumin
- 2 tsp. dried rosemary
- 1 medium butternut squash, peeled, seeded and cut into 1-inch cubes
- 1 lb. turkey breast cutlets, cut into bite-sized strips
- Juice from 1 lime
- ½ tsp. crushed red pepper
- Heat oil in a large soup pot. Add leeks and bell peppers and cook for about 3 to 4 minutes, stirring often until the vegetables soften. Add garlic and cook for another minute.
- Stir in the broth, cumin, rosemary, and squash; cover and bring to a boil. Reduce heat and cook until vegetables are tender.
- Add turkey and return to a simmer until the turkey is cooked, about 5 minutes.
- Add lime juice and crushed red pepper.
Nutrients per serving: Calories: 235, Total Fats: 5 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 51 mg, Sodium: 159 mg, Total Carbohydrates: 20 g, Dietary Fiber: 3 g, Sugars: 7 g, Protein: 29 g, Iron: 3 mg
Powered by WPeMatico
Powered by WPeMatico
If you’ve read Tim Ferris’ 4-Hour Workweek, you can just jump to the end of this post. For everyone else, I invite you to take a closer look at your relationship with time. Especially those of you who are too busy to spend, oh, I don’t know, 5 or so minutes reading this.
Somehow, “I’m busy” has become the new “I’m fine” in response to being asked how you are. I get it thought — I know you actually ARE busy, but stay with me here.
Whenever I’m working with new clients, they’ll typically tell me they don’t have time to sit down for a satiating, nutrient-dense breakfast, so they just grab a “quick toast and coffee.” Or they have too much going on and can’t get to bed on time. It’s not just a once-in-a-while-thing either. It’s day after day after day.
Sound like your life? If so, let me ask you this: why do some people seem to effortlessly crush their to-do lists and others find theirs growing out of control?
Seriously, There’s Not Enough Time
I never like to say “We all have the same 24 hours in the day,” because that logic is fundamentally flawed, and can come off sounding privileged. In truth, all of us are filling our 24 hours in different ways depending on our jobs, lives, families, hobbies, obligations, and unique life goings-on.
Sometimes I choose to be busy during my 24 hours because I have lots of things that are important to me — family, friends, my clients, my home life, my role at the Primal Health Coach Institute. And *usually* I like that because I enjoy my work and I like being productive.
I’m choosing to be busy because it leaves me feeling fulfilled. The problem arises when it leaves you feeling like a victim, like you can’t keep up, or like you just want to bury your head in the sand.
Lack of Time = Lack of Priorities
It all comes down to priorities. If better health or a leaner waistline was really important to you, you’d make it a priority. Unfortunately, if you’re like most people, you unknowingly put other, less important priorities in their place (everything from stewing over a mean comment on social media to worrying how you’re going to get it all done).1
Whenever you catch yourself having an I-don’t-have-enough-time moment, remember that what you’re spending your time on is a choice — and you always have options. This is the perfect time to take a step back and ask yourself these four questions:
- What’s important here?
- What’s not important?
- Am I wasting time on things that aren’t important?
- What else could I be doing with my time?
Go ahead and do this exercise with me for a sec. Get out a piece of paper (or the notes section on your phone) and jot down your daily schedule. What time do you typically get up? When do you go to bed? How much time do you spend at work? On social media? With your family? Daydreaming? Running errands? Working on your health?
Looking at your list, what are the three things you spend the most time on?
Like it or not, those three things are your priorities. How you spend your day reflects what you believe to be the most important. If that’s not sitting well with you — or you feel like you have an equal amount of priorities (even though that’s not actually possible), you’re in a good place to start making change.
Because when you learn to eliminate your non-priorities, you free up time to focus on what does matter to you.
How Do You Eliminate Non-Priorities?
It starts by taking things off the table that aren’t important or urgent. Research shows that having too many options can lead you to waste time attending to details that don’t matter or avoid a task altogether. In this experiment, a Columbia University professor set up a booth selling jams at a local farmers market. Every few hours she alternated between offering 24 jams and 6 jams. She found that 60% of the customers visited the booth when there was the larger assortment, however more people actually made purchases when there were fewer options.https://academic.oup.com/jcr/article-abstract/45/3/673/4847790‘>3 Researchers found that the effect was even more prominent in people who describe themselves as busy, adding that they were more likely to select an urgent task with a lower reward because they were fixated on the clock and “getting it done”.
But how do you determine what’s urgent and important? Enter the Eisenhower Matrix, named for the 34th U.S. President, Dwight D. Eisenhower. It’s a prioritization framework (used by everyone from athletes to CEOs) that helps you eliminate time wasters in your life.
And in case you need proof that Eisenhower knew what he was talking about, during his two terms in office, he signed into law the first major piece of civil rights legislation since the end of the Civil War, he ended the Korean War, oh and he created NASA.
Eisenhower recognized that having a solid grasp of time management means you’ve got to do things that are important andurgent — and eliminate all the rest.
- Important tasks get you closer to your goal, whether it’s wearing a smaller pant size or not feeling ravenous all day.
- Urgent tasks are ones that demand your immediate attention, like a deadline or showing up on time for an appointment.
Once you’ve got that straight, you can overcome the tendency to focus on the unimportant tasks and instead, do what’s essential to your success, whatever that looks like for you.
Let’s Put the Matrix into Action
Using the questions below, you’ll be able to get a good handle on your priorities, evaluating which are urgent, which are important, and which can be delegated to someone else — or ditched altogether.
1. Does it have consequences for not taking immediate action and does it align with your goals?
ACTION STEP: DO IT. This is a task that’s both urgent and important, which means it’s a priority. And getting it done first will take a lot of pressure off your plate. Examples are:
- Completing a project for work
- Deep breathing when you’re stressed
- Responding to certain emails
2. Does it bring you closer to your goals, but doesn’t have a clear deadline?
ACTION STEP: SCHEDULE IT. This is a task that’s important, but not urgent. Since it’s easy to procrastinate here, scheduling time to attend to it is your best bet. Examples are:
- Working out
- General self-care
- Spending time with your family
3. Does it need to get done within a certain timeframe, but doesn’t require your specific skill set?
ACTION STEP: DELEGATE IT. This is a task that’s urgent, but not important — at least not important for you to do, specifically. Sure, it needs to get done, but you could probably pass off this task off to someone else, which frees up your time. Examples are:
- Making sure the kids are ready for school
- Shopping for groceries for the week
- Meal prepping
4. Does it not have a deadline or get you closer to your goals?
ACTION STEP: DELETE IT. This is a task that’s not important or urgent. And it’s a huge time suck! It’s the kind of “task” that makes you wonder where all your time went. Using a browser blocker like Freedom can help a ton. Examples are:
- Scrolling your social media feed
- Playing online games
- Worrying, obsessing, and stressing out about things that don’t matter
Bonus Tip: Figure out what time of day you’re the most focused. When do you tend to get a lot accomplished? Are you a morning person? A night owl? Knowing when you’re the most productive can help you get stuff done with less effort.
Now tell me what you think. Have you tried these strategies? What’s worked for you?
The post How to Deal with the Pressure of Never Having Enough Time (and Why It’s Total BS) appeared first on Mark’s Daily Apple.
Powered by WPeMatico
Tricky triceps, meet your match: This simple 20-minute routine for amazing arms.
If you want results, you can’t shy away from the heavier end of the weight rack. Not only will amping up the resistance push your muscles, but you’ll also save a lot of time.
And when it comes to seeing visible change in your upper arms, variety is also of the utmost importance. Trying a new-to-you routine, like this one, will certainly do the trick.
Looking for even faster results? Try adding fat-burning intervals between your supersets. After the overhead dumbbell extensions, drop to the floor and do 10 burpees; after you’ve completed your cross-body triceps extensions, she prescribes 50 mountain climbers — that’s on each leg, folks!
You’ll need a bench, two medium-weight dumbbells (for your one-armed moves), one heavier dumbbell (for your bilateral moves – start with 20 pounds and go from there), and a medicine ball.
Do exercises with the same number as a superset, then rest before repeating. Following the rest period after your last set of lying cross-body triceps extensions, do as many push-ups as you can. Do this workout twice per week, leaving at least 48 hours between sessions.
Standing Alternating Triceps Kickback
Set Up: Stand and hold a dumbbell in each hand, palms facing in, and lean forward until your torso is about 45 degrees to the floor. Raise your elbows so that your upper arms are parallel to the ground (your elbows should be bent to about 90 degrees).
Action: Extend one arm from the elbow to move the weight behind you; pause, then slowly return to the start. Repeat on your other arm and continue, alternating sides.
Seated Overhead Dumbbell Extension
Set Up: Sit on the end of a bench with your feet planted firmly on the floor. Grab a heavy dumbbell and hold it vertically over your head with both hands, keeping your upper arms beside your ears.
Action: Bend your elbows to lower the weight behind your head; stop when your forearms are parallel to the ground (or lower, if your range of motion permits). Extend your arms to return to the start.
Tip: Watch that your lower back doesn’t overly round – if it’s difficult to avoid, try using a lighter weight.
Set Up: Lie on your back on a bench, with your feet planted firmly on the floor, or with your legs bent and feet on the bench (whatever is more comfortable). Hold a heavy dumbbell horizontally with both hands as shown, and extend your arms straight above your chest.
Action: Keeping your upper arms still, bend your elbows to lower the dumbbell. Hold it an inch or two above your forehead, then extend your arms to return to the start.
Lying Cross-Body Triceps Extension
Set Up: Lie face up on a bench with your feet on the ground (or on the bench, as described in the dumbbell skullcrusher above). With a dumbbell in one hand, extend your arm above you, palm facing forward, with your wrist stacked over your shoulder. (Try resting your non-working arm on your hip, or use it to help hold your working arm steady.)
Action: Bend your elbow to move the weight toward your opposite shoulder (e.g. if working your right arm, move it across your body towards the left). Return to the start. When your set is through, switch sides and repeat.
Tip: Slow, steady reps will better fatigue the muscle.
Medicine-Ball Triceps Push-Up
Set Up: Get into a push-up position on the floor, with your feet together and your hands on a medicine ball.
Action: Keep your back straight as you bend your arms to lower your chest towards the ball – your elbows should be tucked close to the sides of your body, not flaring out to the sides. Pause for one count at the bottom, then press through your palms to extend your arms to return to the start.
Tip: Using a ball with a smaller circumference will be more challenging.
The Cardio Caveat
The truth is that you can’t just kickback your way to more defined triceps. Just as a million crunches won’t get you a six-pack, a program like this, without a clean diet and cardio schedule to accompany it, won’t impact your body in the ways you are looking for.
So here’s what you need to do: one or two days a week, hop on a cardio machine and sweat it out for a solid 20 to 30 minutes. Research has shown that the most dramatic results occur when you employ bursts of effort, so in an additional one to two sessions per week, alternate 30 seconds at a moderate pace with thirty to sixty seconds of “oomph.”
Powered by WPeMatico
Fearful of the unknown? Use our simple steps to boost your boldness and confidence.
Do you wish you were a little more willing to take risks, whether that means skiing tougher runs, signing up for your first fitness competition or entering an obstacle race? Good news! You can get gutsier just by building your mental toughness, essentially boosting your confidence to conquer your biggest fitness fears.
While it might seem like guts are something you’re born with, that’s not entirely the case. In many ways, mental toughness is like physical strength. “Nobody’s born physically strong, but with a plan in place, you can build that strength,” says Jason Selk, LPC, NCC, director of sports psychology with Enhanced Performance in St. Louis and author of Executive Toughness (McGraw-Hill, 2011) and 10-Minute Toughness (McGraw-Hill, 2008). The same applies to your mind.
That’s the thinking that helped catapult Kim Dolan Leto, Arizona-based director of family health and wellness for the International Sports Sciences Association, to the Ms. Fitness World stage. “Becoming an athlete starts in your mind,” she says. “You trade excuses for solutions and fight your way daily to eat clean, train mean and balance life.”
Nature vs. Nurture
Of course, nature does play a role. “Some people are born with personality traits that make them natural risk-takers,” says Richard B. Dauber, Ph.D., clinical and sports psychologist and director of the Morris Psychological Group in Parsippany, New Jersey. Yet those individuals share certain characteristics, and understanding what they are can help you develop your own toughness. The most important one? An unshakable belief in their abilities to achieve goals.
“You have to believe in yourself. Paraphrasing Henry Ford, if you think you’re going to succeed or fail, you will,” Dauber says. And though the mentally tough will fail occasionally, they look at every failure as an opportunity to learn and push on.
So how exactly do you strengthen your mind so that you can be less afraid to go after bigger fitness feats? Follow these three steps:
- Find focus. Define your end goal, what Selk calls a product goal. What is it you ultimately want to accomplish, and why do you want to do it? Selk recommends having no more than two product goals — one personal and one professional — at a time. Make sure, too, that the end goal is focused on performance versus outcome. “If you’re too focused on the outcome, especially if it’s winning, fear of failure could hold you back,” Dauber says.
- Take baby steps. Create process goals that will move you closer to your end goal. These effort-based goals are designed to build your confidence, which is why they need to be small and achievable, Selk says. For instance, if you want to make it to the national stage as a fitness competitor, make competing in a small, local contest your first step, and consider yourself successful no matter what your placing.
- See your success. Visualize what you want along the way. “People often focus on what they don’t want,” Dauber says. For instance, you don’t want to earn any placing other than first at the fitness contest. You then get stuck with those fears, which will paralyze your efforts to get up the nerve to progress to the next level. Instead, think about what you do want and picture yourself attaining it.
In the end, building guts relies almost entirely on your mind, perhaps the strongest muscle in your body. As Selk says, “If the desire is there and you put the time into it, your mind can get you anywhere.”
Powered by WPeMatico
Before the complex tools, before the projectile weapons and the wheels and the civilization, hominids stood upright and walked—and it made all the difference. Bipedalism freed up their hands to carry objects and manipulate the world around them and see for miles and miles across the horizon. They did all this atop bare feet that closely resembled our own; millions-year old hominid footprints from East Africa look almost identical to ones you’d see today at the beach. Not much has changed down there.
That’s the entire basis for the barefoot running movement. We were born barefoot, we spent the vast majority of our prehistory barefoot and history wearing the scantest of minimalist footwear. It’s only in the last hundred years or so that we began entombing our feet in restrictive leather and rubber carapaces that deform our foot structure and alter our gait and tissue loading. Running in bare feet or in shoes that mimic the barefoot experience can help us move and land the way nature intended, thereby increasing running efficiency and reducing injury risk. The science is sound.
I’ve spoken at length of the terrible effect all that sitting we do has on our body. By taking gravity out of the equation, chairs weaken glutes, slacken hamstrings, tighten calves, and deactivate our overall lower body. That’s not even mentioning the poor posture, reduced cognitive function, and impaired fat-burning capacity. Shoes are even worse. They’re like chairs for our feet, only we wear them all day.
That’s why I’ve always advocated breaking free of the shoe monopoly to go barefoot as much as possible.
Barefoot walking. Barefoot hiking. Barefoot running. Barefoot sprints. Barefoot gardening, trash-taking-outing, dancing, cleaning. All good, all beneficial.
And now I want you to try barefoot lifting. But first, I’m going to tell you why.
Are there benefits to barefoot lifting? Absolutely.
Are there things to watch out for? Yes.
First, let’s explore the potential benefits of lifting weights barefoot.
Better Connection to the Ground
The sole of a shoe is a barrier between you and the ground. A middleman, an interface. This isn’t a deal-breaker. Obviously, people lift in shoes all the time. Most people lift in shoes, so it’s definitely doable and effective enough. But if you’re in bare feet, you are directly connected to the ground, giving you a solid base from which to defy gravity. The soles of your feet have better “cling” than the soles of your shoes.
This effect becomes more apparent on natural, uneven surfaces to which the bare foot can “mold” itself much better than a shoe. Ultimately, the barefoot lifter is closer to the ground with a more stable base than the shod lifter.
And the more solid the foundation, the stronger the house. The same is true for a barefooted person lifting heavy things—once you’re acclimated, you’ll be more powerful and grounded than ever before. Preliminary research suggests this to be the case:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5440529‘>1 Two main causes of leaky gut are imbalanced gut microbiome—having too many bad microbes and/or not enough of the good guys—and harmful compounds in food, such as gluten.
Carnivore eliminates plant foods, which are the source of most of those harmful compounds, and it offers a hard reset for the microbiome. One study showed profound microbial changes in the gut after just a few days of shifting to carnivore.https://www.researchgate.net/publication/323151200_Therapeutic_protocol_of_ICMNI_-_Paleomedicina_Hungary‘>3 However, the precise data is not published anywhere to my knowledge.
Carnivore for Arthritis
Mikhaila Peterson famously overcame debilitating rheumatoid arthritis with her all-meat diet. In his book The Carnivore Diet, carnivore drum-banger Shawn Baker claims that joint pain is frequently alleviated by carnivore, in his experience.
However, most research has focused on vegetarian diets. A few studies have demonstrated the benefits of a Mediterranean diet,https://www.ncbi.nlm.nih.gov/books/NBK74220/‘>5 for decreasing inflammation and pain among rheumatoid and psoriatic arthritis patients. One small, short-term study found no significant benefit of a ketogenic diet.https://www.cabdirect.org/cabdirect/abstract/19651402878‘>7 Check out the author’s commentary from the discussion:
“When man changed from food-gatherer (nomadic hunter) to food-producer, epochal changes in his ecology (to village community, urbanization and eventually to civilization) were paralleled by similar changes in his diet. The two or three millennia in prehistory during which the transition to agriculture took place is a relatively short period in the biological history of man. In terms of human evolution, this transition could be too sudden for the development of an adequate adaptive response to the drastic changes in his dietetic habits. The idea advanced here is that the challenge to man’s metabolism by the protein-complex of wheat (and rye) could lead to obscure syndromes;…”
Hypothyroidism and the Carnivore Diet
Individuals with hypothyroidism, including autoimmune Hashimoto’s thyroiditis, frequently rely on dietary interventions like the autoimmune protocol (AIP), paleo, Primal, keto, and now carnivore. Despite abundant anecdotal evidence that they help, there have been few confirmatory studies to date.
Two recent papers confirm that AIPhttps://www.ncbi.nlm.nih.gov/pubmed/30060266‘>9 are feasible and can reduce symptoms and improve quality of life for people with Hashimoto’s. The Paleomedicina team has also reported that they can successfully treat hypothyroidism with the PKD, but those data are not available in journal articles.
Carnivore Diet for Psoriasis
On the one hand, calorie-restrictedhttps://pubmed.ncbi.nlm.nih.gov/29926091/‘>11 and gluten-freehttps://www.ncbi.nlm.nih.gov/pubmed/8219661‘>13 https://www.cabdirect.org/cabdirect/abstract/19671407267‘>15 https://jamanetwork.com/journals/jamadermatology/article-abstract/528773‘>17 A recent controlled study in mice found the same.https://pubmed.ncbi.nlm.nih.gov/26559897/‘>19 Still, I think it’s likely that some of those lucky folks experienced relief because they removed triggers like gluten, eggs, or dairy. They may not have needed to go full carnivore.
Carnivore Diet for IBS
If a carnivore diet can potentially reduce intestinal permeability, favorably shift the microbiome, and reduce systemic inflammation, it should help with gastrointestinal problems like IBS.
Clinicians often recommend low-fiber and low-residue diets for their IBS patients.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3966170/‘>21 In studies, up to three-quarters of patients find relief.http://www.academia.edu/download/54060434/Crohn_disease__2016.pdf‘>23
What about Using Carnivore to Treat Gastritis?
Gastritis is inflammation of the stomach lining. Generally, it’s treated with medications like antibiotics, proton pump inhibitors, or antacids, depending on what’s causing the inflammation. There’s very little research looking at dietary interventions to treat gastritis—in humans anyway. You’re in luck if you’re interested in cheetah or ferret gastritis, though.
If you have gastritis caused by H. pylori bacteria, I’d recommend you tackle that directly with the help of a medical practitioner. Otherwise, it’s certainly worth exploring what foods, if any, exacerbate your symptoms. Starting with a carnivore diet as a baseline and then reintroducing foods slowly is one way to do so.
Could a Carnivore Diet Ease Depression?
Converging evidence suggests a link between diet and depression, and a role for dietary modification in treating depression. First, it’s increasingly clear that there is a strong connection between gut health and depression, thanks to the gut-brain axis.https://www.ncbi.nlm.nih.gov/pubmed/25415497‘>25 Many experts also consider systemic inflammation to be a root cause of depression.https://www.psychologytoday.com/us/blog/diagnosis-diet/201904/the-carnivore-diet-mental-health‘>27
A 2015 review of dietary interventions for depression and anxiety found that they frequently include recommendations to reduce red meat intake, but that makes them less likely to be effective.https://www.jstor.org/stable/48515238‘>29
Carnivore Diet to Reverse Gum Disease?
You probably learned as a child that sugar is public enemy number one when it comes to dental health. In part, that’s because it disrupts the oral microbiome. That’s only part of the story, though. Gum health also goes hand-in-hand with gut health and systemic inflammation. That’s why gingivitis and periodontitis are common among diabetic folks—because of the hyperglycemia and chronic inflammation characteristic of poorly controlled diabetes.https://www.ncbi.nlm.nih.gov/pubmed/19958441‘>31
Carnivore advocate Jordan Peterson, Mikhaila’s father, claims to have reversed his own gum problems once he went all-meat. Some indirect evidence backs his experience:
- In one small study, researchers replicated a Stone Age village and set up ten people to live there for four weeks. Despite having no access to toothbrushes or their handy waterpiks, their gum health increased.https://www.ncbi.nlm.nih.gov/pmc/articles/4962497/‘>33 In a follow-up, participants experienced less gum bleeding after four weeks on the diet, and they also happened to lose weight.https://academic.oup.com/ajcn/article/82/1/41/4863422‘>35 High-protein (not carnivore) diets are shown repeatedly in laboratory studies to be favorable for weight loss.https://www.ncbi.nlm.nih.gov/pubmed/17622289‘>37 https://pdfs.semanticscholar.org/013e/ed607e1a519877fe336f48a54ab0906051a3.pdf‘>39 It’s not clear if the patient was carnivore over the entire period.
- Another one of their patients used the PKD following a diagnosis of rectal cancer. His symptoms and cancer markers improved when he followed the diet religiously, but he was unable to do so long-term. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5842847/‘>41 https://ascopubs.org/doi/abs/10.1200/JCO.2018.36.15_suppl.e15709‘>43 Quite the opposite of what the fearmongers would have you believe.
Will a Carnivore Diet Cause Gout?
Gout is a painful form of arthritis that occurs when urate crystals build up in joints. It can be triggered or exacerbated by foods and beverages that contain purines, which are metabolized into uric acid. Red meat and organ meats are primary sources of purines, so doctors often advise people to limit or eliminate them from their diets—despite consistent evidence that it actually helps.
As I’ve written before, prescribing low-meat diets for gout is a case of faulty logic. For one thing, meat is hardly the only dietary source of purines. Vegetarians and vegans also suffer from gout, and, according to one study, vegans have higher serum levels of uric acid.https://acrabstracts.org/abstract/high-protein-diet-atkins-diet-and-uric-acid-response/‘>45
We should be looking to sugar, especially fructose, and alcohol as more likely culprits, and addressing underlying metabolic syndrome and insulin resistance that make gout more likely. That said, if you already know that red meat and offal trigger your gout, there’s no reason to add more in the hopes that that will fix it.
Is a Carnivore Diet Bad for Women?
This is the same concern lobbied against keto, namely that any “restrictive” diet is dangerous for premenopausal women. There’s a kernel of truth here. Women’s bodies are more sensitive to calorie and nutrient insufficiencies during their reproductive years. All that means, though, is that they have to be especially mindful about getting enough nutritious food. This can be more difficult with diets like carnivore and keto, which tend to be highly satiating, but it can certainly be done.
For what it’s worth, some of the most outspoken carnivore advocates are women like Peterson and Amber O’Hearn who used a carnivore diet to completely turn their health around for the better.
General Advice and Cautions
In the absence of solid scientific evidence regarding the benefits or downsides of carnivore diets, what is a data-minded, health-conscious individual to do?
Follow the advice I’ve previously offered regarding eating nose-to-tail, including plenty of healthy fats, and supplementing as needed.
Stay flexible. As more data and new insights come along, be willing to adjust, even abandon, your approach if that seems wise. Never be afraid to pivot.
Consult your doctor about your specific situation. Ask if there are specific reasons a carnivore diet might be contraindicated for you.
Is There Anything Carnivore Can’t Do?
Definitely. It might well help a lot of people with a lot of different issues, but it’s not a panacea.
I’m also not convinced it’s wholly necessary for everyone who tries it. At the end of the day, the average person will benefit tremendously from any diet that gets them away from sugar and ultra-refined grain products, and toward a diet comprised of whole, natural foods. Primal, paleo, Mediterranean—these are probably sufficient for many folks. But then, desperate times may call for desperate measures.
As with any intervention, be it diet, lifestyle, pharmaceutical, or other, there will be some people for whom it works wonder and some for whom it works not at all. Carnivore is no different. Is it worth trying if you have a chronic issue that you believe may be diet-related? Absolutely, with your doctor’s knowledge, of course. Would I feel comfortable offering a 100 percent money-back guarantee? Nope.
The fact remains, all we have to go on right now are anecdotes and circumstantial evidence. These are powerful anecdotes to be sure, and ones that I have no reason to doubt. Still, I’m eager for well-controlled scientific studies, which unfortunately aren’t forthcoming. Until then, I’ll continue to support everyone in wise self-experimentation.
Tell me: if you’ve tried a carnivore diet, what was your experience?
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1754463/[ /ref] greater fish intake,[ref]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5740014/
Powered by WPeMatico