Ep:358 CARNIVORE ESSENTIALS: Separate fact from belief

Step-by-Step Guide to Understanding and Starting a Carnivore Diet

1. Introduction to the Carnivore Diet

   • Dr. Rob Cywes introduces Judy Cho, an expert in gut biology, who authored a book called "The Carnivore Diet for Beginners."
   • Judy's book provides a detailed insight into the carnivore diet and its benefits.
   • Dr. Cywes shares his personal journey towards a carnivore eating lifestyle and his reasons for choosing this diet.

2. Philosophy and Approach to the Carnivore Diet

   • Dr. Cywes explains that the carnivore diet may be beneficial for certain populations, especially those with inflammatory conditions.
   • He emphasizes that being strictly carnivore is a personal choice rather than a necessity.
   • Dr. Cywes discusses his exceptions to a purely carnivore diet, such as adding pepper to his meals and drinking coffee.

3. Meal Frequency and Timing

   • Dr. Cywes recommends two meals a day within an 8 to 10-hour eating window for individuals with a BMI under 25.
   • For individuals with a higher BMI, he suggests sticking to one meal a day to ensure proper nutrition intake.
   • Fasting for at least 14 hours between meals is essential to promote fat utilization and maintain optimal ketone levels.

4. Macronutrients and Protein Intake

   • Dr. Cywes advises against fixating on specific protein intake amounts, as individual protein needs vary.
   • Overconsumption of protein can lead to elevated triglyceride levels and other health issues.
   • He stresses the importance of prioritizing fat consumption over protein and avoiding excessive protein intake.

5. Importance of Salt and Electrolytes

   • Dr. Cywes highlights the significance of adding real salt to the diet to maintain proper electrolyte balance.
   • He recommends consuming a significant amount of salt, especially for individuals engaging in regular exercise.
   • Using electrolyte mixes like Relight can help replenish electrolytes during physical activity.

6. Micronutrients and Supplements

   • Dr. Cywes emphasizes obtaining micronutrients from natural food sources rather than relying on supplements.
   • He suggests incorporating nutrient-dense foods like eggs, dairy (preferably raw), liver, and shellfish into the diet.
   • Small fish, oysters, clams, and other seafood are rich sources of essential nutrients like Omega-3 fatty acids.

7. Personal Recommendations and Considerations

   • Dr. Cywes shares his personal choice of taking fish oil supplements for DHA and maintaining optimal D3 and K2 levels.
   • Grass-fed beef and game meat are recommended for their nutrient profile, while leaner beef may be suitable for some individuals.
   • Understanding individual needs and preferences is key to tailoring a carnivore diet that works best for you.

8. Consultation and Further Assistance

   • Dr. Cywes offers to help individuals understand and navigate the carnivore diet through blood work analysis and personalized guidance.
   • He can be reached at 561-551-7642 for consultations and support related to adopting a carnivore eating lifestyle.

By following these steps and understanding the principles outlined by Dr. Rob Cywes, individuals can gain insights into the carnivore diet and make informed choices to support their health and well-being.