Summary
Highlights
The speaker embarked on a 90-day carnivore diet, consuming only meat, eggs, butter, salt, and organ meat. Despite high cholesterol levels that would typically alarm doctors, a top heart surgeon found improved cardiovascular risk. Unexpectedly, gut microbiome diversity also improved, challenging conventional health and nutrition wisdom. The experiment resulted in weight loss, reduced body fat, improved sleep, stabilized glucose, and eliminated cravings.
For decades, society has been taught that red meat is harmful, saturated fat clogs arteries, and high cholesterol causes heart attacks. However, many individuals on carnivore diets report significant improvements in autoimmune symptoms, brain fog, weight loss, and blood work. A 2021 study involving over 2,000 carnivore dieters found 95% reported overall improved health, with 93% of diabetes patients seeing great improvements or full resolution.
The speaker underwent comprehensive testing on day one, including a full panel of blood labs (advanced lipid profile, inflammatory markers, thyroid, hormones, insulin, A1C) and a stool test. The diet consisted of a mix of Level 2 and Level 3 carnivore, including beef, pork, bison, lamb, seafood, poultry, organ meat, eggs, sheep and goat dairy, grass-fed butter, bacon, and salt. No non-carnivore foods were consumed, even during holidays, to maintain clean data.
The first seven days involved an adaptation period with initial energy dips, digestive issues (diarrhea), and intermittent cravings. Social pressure during holidays was a significant challenge. By day six, energy levels normalized, and physical performance improved dramatically during high-intensity exercise, with stable blood glucose. By day 30, visible changes included a leaner face, reduced puffiness, clearer skin, increased vascularity, and looser clothing. Glucose levels remained stable between 70-110 mg/dL, and insulin was consistently low. Heart rate variability and sleep quality, including REM and deep sleep, also improved.
By day 60, the speaker had lost 16 pounds and 6% body fat, all while maintaining muscle mass. The success was partly attributed to consistent high-quality protein intake (around 170 grams daily), which helped reduce cravings, hunger, and stabilized blood sugar. The speaker recommends Equip Foods protein and collagen supplements to support muscle, joints, and recovery, offering a discount to viewers.
On day 90, follow-up blood tests revealed a total cholesterol of 434, LDL of 350, and LDL particle count over 3,000, which would typically be alarming. However, renowned heart surgeon Dr. Philip Ovadia explained that LDL alone is a poor predictor of heart disease. More critical metrics, such as the triglyceride-to-HDL ratio (which was 1:1, indicating zero insulin resistance), remnant cholesterol (10, well within ideal range), and small, dense LDL particles (which decreased from 491 to 403), actually showed improved cardiovascular health. Inflammatory markers (HSCP and homocysteine) and fasting insulin remained excellent. This confirmed the speaker's status as a 'lean mass hyperresponder,' where high LDL on a low-carb diet does not necessarily indicate increased heart disease risk, a phenomenon supported by recent studies.
Despite common beliefs that fiber is essential for gut health, the speaker's stool test results showed an increase in gut microbiome diversity and richness. Alpha diversity, species richness, and evenness all improved. Keystone bacteria species almost doubled, and five new core bacteria were gained. Microbiologist Dr. Will Depalo was surprised by these findings, which suggest that gut bacteria can ferment amino acids from animal protein. Research indicates that gut diversity in long-term carnivore individuals can be comparable to or even richer than those on omnivore diets. This highlights the adaptability of the microbiome and suggests that diet change itself can promote diversity.
The 90-day carnivore experiment demonstrated significant improvements in weight, body fat, sleep, heart rate variability, glucose, inflammation, and cholesterol markers. The main takeaway is the body's remarkable adaptability and that much of what is taught about meat, fat, cholesterol, and fiber is oversimplified or incorrect. The speaker urges questioning conventional wisdom, conducting personal experiments, and continuous learning. Information about the speaker's new book, 'Ketolex Revised,' which includes details on carnivore eating and free bonuses, is provided. Viewers are encouraged to share their own experiences with carnivore diets in the comments and to subscribe to the channel for more health-related content.