Vitamin K2 is probably the most important vitamin you’ve never heard of, but fortunately, you can get a substantial dose of K2 from the humble egg. The type of vitamin K in eggs is called MK-4, and it plays a critical role in bone and heart health and contributes to many other important functions in the body.
Yet the amount of vitamin K2 in eggs can vary depending on factors such as the diet of the chickens that laid the eggs and how the eggs are prepared.
In this article, we’ll explore why K2 is so important and the amount of vitamin K2 in eggs, and we’ll provide a rundown of other K2-rich foods.
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What is Vitamin K2?
Vitamin K2, also known as menaquinone, is an essential vitamin.
Though research on the function of K2 is still emerging, it has been found to activate proteins that contribute to blood clotting, calcium metabolism, and heart health.
It was first discovered in Germany in 1929 and identified for its blood clotting effects. Which is where the “K” comes from. It’s the first letter in the German word for coagulation, “koagulieren.”
K2 was also indirectly discovered in the early 20th century by the pioneering American dentist and nutrition researcher Weston A. Price.
Dr. Price traveled the globe in a quest to discover the dietary factors that contributed to the absence of modern diseases and the prevalence of stellar dental and bone health among populations consuming traditional pre-industrial diets.
Price observed that non-industrialized people consumed an abundance of fatty animal products and organ meats. This led him to speculate that these whole ancestral foods contained an as-yet-to-be-discovered vitamin that helped the body absorb and use other fat-soluble vitamins (A, D, E) and minerals, especially calcium. He called this mysterious nutrient “activator-X.”
Modern science has since confirmed Price’s observations, and activator-X is now identified as vitamin K2 MK-4.
Vitamin K2 MK-4 is only found in whole, fatty animal products, including eggs–specifically the yolk.
When you consume vitamin K2 in eggs, your body efficiently absorbs it into various tissues, including your brain, face, salivary glands, testes, pancreas, eyes, kidneys, bones, veins, and arteries.
From these storage tissues, K2 gets mobilized and interacts with numerous genes and “K-dependent proteins” (VKDP). These proteins and gene expressions rely on the presence of vitamin K to fulfill their critical roles in the body.
Let’s take a brief look at how these intricate K2 activations support your health. Vitamin K2 Benefits
How Much Vitamin K2 Do You Need?
The recommended amount of vitamin K2 per day is at least 120 mcg, with an upper recommendation of 300 mcg.
Yet large population surveys have found that over half of all adults in Ireland, the United Kingdom (UK), and America have low vitamin K intakes.
Health Benefits of K2 in Eggs
Though originally discovered for its role in blood clotting, modern science has found that K2 in eggs and other whole animal foods has various other vital roles in the body.
The benefits of K2 stem primarily from how body tissues utilize K2 to absorb calcium in the bones and teeth. This prevents calcium from building up in soft tissues like kidneys, prostate, and arteries.
Supports Heart Health
Numerous studies have found that K2 binds calcium to bones, thereby preventing the calcification of arteries, blood vessels, and kidneys. The importance of this property cannot be overstated–calcium deposits in the arteries are one of the most significant risk factors in heart disease.
A study of 16,057 women found that for every 10 mcg of K2 a participant consumed per day, their heart disease risk dropped by 9%
Another study found that people in the highest third of K2 intakes had a 52% lower risk of developing severe calcification of the arteries, 41% lower risk of heart disease, and a 57% percent lower risk of death from heart disease.
Supports Bone and Dental Health
Two of the proteins that K2 in eggs activates–osteocalcin and matrix GLA–are directly responsible for binding calcium to bones and teeth.
Studies in Japan, where the most research on K2 for bone health has been conducted, have found that K2 supplementation K2 reduced all non-spinal fractures by 81%, hip fractures by 77%, and spinal fractures by 60%.
The Osteocalcin activated by K2, promotes calcification of the dental tissue beneath tooth enamel, leading to stronger, cavity-resistant teeth. K2 also activates vitamins A and D, contributing to this calcification process.
Reduces Risk of Certain Cancers
Studies have shown that K2 can reduce the recurrence of liver cancer and increase survival time
A study of over 11,000 men found that participants who consumed the highest amounts of K2 demonstrated a 63% reduced risk of advanced prostate cancer.
How Much Vitamin K2 In Eggs?
An egg yolk can contain between 46 and 192 micrograms of vitamin K2.
The amount of vitamin K2 in eggs is highly dependent on how the chickens are raised.
Pasture-raised hens consume grass and insects that contribute to higher levels of K2 when compared to conventionally raised hens fed a diet of industrial grains.
One study found that eggs from pastured hens provide 20% more vitamin K2 than grain-fed hens.
On average, the yolks of 2 eggs from pasture-raised chickens will provide around 120 mcg of K2. That’s good for 100% of your recommended daily intake.
While biofortified eggs from hens fed a diet enriched with vitamin k2 produce between 46–51 µg/100 g of K2.
Other Vitamin K2 Sources
Vitamin K2 is so important that having numerous sources lined up is a good idea.
Not surprisingly, the foods with the highest vitamin K2 are also loaded with other important nutrients like B12, CoQ10, vitamin A (retinol), and vitamin D, among others.
Eggs are an overlooked and easily accessible superfood loaded with numerous vital nutrients, including K2.
When you consume Vitamin K2 in eggs, it acts like both a hormone and a vitamin in the body, activating genes and proteins that factor in many important bodily functions.
Vitamin K2 is best known for its role in helping blood coagulate and in helping your bones absorb calcium. This latter role is especially important for heart health since calcium deposits in the arteries are a leading cause of heart disease.
If you’re looking to get significant vitamin K from eggs, opt for eggs that are either explicitly biofortified with vitamin K or from pasture-raised hens.
https://www.doctorkiltz.com/wp-content/uploads/2023/04/AdobeStock_233907761-scaled.jpeg17072560Liam McAuliffehttps://www.doctorkiltz.com/wp-content/uploads/2019/05/logo-Dr-kiltz.pngLiam McAuliffe2023-04-04 22:50:112023-12-27 20:19:52Vitamin K in Eggs: How Much & Health Benefits
Oxalates are naturally occurring plant toxins found in many popular plant foods, including cocoa and leafy greens. Over time, chronic exposure to these foods can cause oxalates to accumulate in your body tissues.
When you dramatically reduce or eliminate oxalate intake, the body can suddenly release these stored oxalates–a process known as oxalate dumping.
Oxalate dumping can result in a range of symptoms, including joint pain, kidney stones, and digestive issues.
In this article, we will explore the causes, symptoms, and treatment options for oxalate dumping, as well as provide some tips on how to manage this condition effectively.
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What are Oxalates
Oxalates, or oxalic acid, are molecules found in plant proteins, typically leafy green vegetables, nuts, seeds, and legumes.
Oxalates are one of many naturally occurring plant toxins. In plants, oxalates help regulate internal mineral content and metabolic activity and can play a role in defending plants against pests and predators.
But as with many plant compounds, what’s good for the plant can be harmful to humans. Studies show that excess oxalates intake can be harmful to our kidneys and digestive tract.
Oxalates build up in the body in two ways:
Endogenously – via metabolic processes in the body
Exogenously – via consumption of oxalate-rich foods
As reactive substances that affect other molecules and nutrients in your body
as abrasive objects that can directly damage body tissue, especially the intestines and kidneys
Low Mineral Absorption
When you consume high-oxalate foods, these oxalates bind with important minerals like calcium, magnesium, and iron, inhibiting the body’s ability to absorb these vital nutrients.
When oxalates bind with calcium they produce calcium oxalate crystals in the digestive tract.
As we metabolize oxalates, primarily through our urine, a buildup of calcium oxalate crystals in the kidneys could result in the formation of kidney stones.
Kidney stones are small, hard deposits of minerals or salt in the urinary tract that can be extremely painful.
Approximately 80% of kidney stones are the result of calcium oxalate (CaOx) crystals.
Healthy urine contains well-dispersed and spherical-shaped crystals. Calcium oxalate crystals tend to be composed of large, polycrystalline masses with sharp edges that can damage cellular structures.
Increased Inflammation
Inflammation may correspond directly with high amounts of oxalates in the body.
Studies suggest inflammatory conditions such as lupus, leaky gut, and rheumatoid arthritis may be worsened by a diet rich in oxalates.
Oxalate dumping refers to the rapid release of oxalates from the body through urine or stool.
It is believed that oxalate dumping occurs because of the sudden elimination of oxalate-rich foods from our diet.
This type of detoxification can lead to numerous uncomfortable symptoms.
Symptoms of Oxalate Dumping
Some of the common symptoms of oxalate dumping include:
Bodily aches and pain including joint, neck, back, stomach, headache, sore throat, burning tongue
Cloudy, frequent, or painful urination
Mood changes
Brain fog or difficulty focusing
Dizziness
Skin rashes
Fever or chills
Oxalate dumping symptoms tend to be shorter term and generally resolve on their own, as the oxalates are flushed from the body. There is little research that shows the long-term effects of oxalate dumping.
However, there is one rare long-term effect of high-oxalate consumption called hyperoxaluria. This condition is characterized by high levels of oxalate in urine. This condition can lead to kidney stones and long-term damage to the kidneys.
Oxalate Dumping on the Carnivore Diet
When you transition to the carnivore diet, you are eliminating all oxalate-containing plant foods, which can trigger oxalate dumping.
Like any major lifestyle change, we want to be mindful as we transition our body from one mode of eating to another. Some dietary experts suggest slowing the intake of oxalate-rich foods over time to help the body adjust.
How to Reduce Oxalate Dumping Symptoms
Gradually reduce oxalates from the diet at a rate of 5-10% per week.
Increase calcium intake with foods rich in vitamin D and K2, like eggs, cheese, heavy cream, and liver. Studies have found that increasing dietary calcium decreases urinary oxalate. Aim for the recommended 1,000 – 1,200mg of calcium per day.
Avoid vitamin C supplements since the body can convert this nutrient into oxalates in the body.
Stay hydrated by drinking plenty of water as you transition away from a high-oxalate diet.
Boil oxalate-rich vegetables to reduce their oxalate content by 30-87%.
Oxalate dumping refers to the sudden elimination of stored oxalates in the body. This can lead to symptoms like body aches, fatigue, brain fog, or cloudy urine. Oxalate dumping is somewhat common for people that transition to a carnivore diet that calls for eliminating plant foods.
Though oxalate dumping may result in uncomfortable symptoms, eliminating oxalate-rich foods can ultimately reduce the risk of harmful conditions like kidney stones and intestinal permeability.
The key to avoiding oxalate dumping when you’re making the switch from an oxalate-rich diet to a low-oxalate lifestyle is to reduce your intake of oxalates gradually, stay very hydrated, and maintain a healthy intake of minerals like calcium and magnesium.
https://www.doctorkiltz.com/wp-content/uploads/2023/04/AdobeStock_526224956-scaled.jpeg18382560Liam McAuliffehttps://www.doctorkiltz.com/wp-content/uploads/2019/05/logo-Dr-kiltz.pngLiam McAuliffe2023-04-02 15:27:542023-12-22 20:50:50What is Oxalate Dumping?
When most people think about losing weight, eating more steak isn’t the first thing that comes to mind. But maybe it should be!
While it may seem counterintuitive, research has shown that a rich, juicy steak can be the centerpiece of an effective weight loss diet.
In this article, we’ll explore the science behind why steak can be a healthy and effective addition to your weight loss journey. So, if you’re a steak lover looking to shed some pounds or simply curious about how steak can fit into a diet that promotes weight loss as part of an approach to overall health, read on!
And we all know that high-calorie fatty foods have been persona non grata on weight loss diets.
However, various studies, including a major 2015 meta-analysis out of Harvard Medical School that examined 53 randomized control trials with over 68,128 participants, have found zero benefits to reducing fat for weight loss when compared to high-fat diets.
Lead researcher Deirdre Tobias commented that “Despite the pervasive dogma that one needs to cut fat from their diet in order to lose weight, the existing scientific evidence does not support low-fat diets over other dietary interventions for long-term weight loss.”
High-Meat Low-Carb vs. Non-Meat Diets
High-fat, low-carb diets that typically center around meats, including steak, have been found to result in superior weight loss when compared to low-carb, low-meat diets.
Here are a couple of examples of these head-to-head studies.
A 6-month trial compared a very-low-carbohydrate diet (VLCD) to a calorie-restricted low-fat (CRLF) found that the VLCD group that ate fatty meat, including steak lost 200% more weight than the low-fat group even when each group consumed the same (1650) daily calories.
A study comparing 3 diets–the Mediterranean diet, a low-carb diet, a low-fat diet, and a low-carbohydrate diet for weight loss found that over 2 years the low-carb (high steak) group lost the most weight.
How Can Steak Be Good for Weight Loss?
Now that we’ve debunked the pernicious and downright unhealthy dogma that low-fat and, therefore, low-steak diets are good for weight loss, let’s turn to the factors that make steak a good food for weight loss.
One important caveat–no foods will be good for weight loss when consumed as part of a high-carb diet. Especially when your diet contains lots of processed foods loaded with grains, added sugars, and seed “vegetable” oils.
For steak to be good for weight loss, you’ll need to cut out the junk and focus on nutrient-dense whole foods– of which steak is king.
High in protein
Steak is a fantastic source of complete proteins, and many studies have found that high-protein diets induce weight loss.
A single 8 oz ribeye steak provides 65 grams of protein. Though there isn’t an established daily value for protein, people are advised to get between 50 and 170 grams per day, depending on their activity levels.
Another way to think about protein is in relation to body weight. Someone who weighs 165 pounds, or 75 kilograms, should get at least 60 grams of protein per day.
A single serving of ribeye fits the bill.
Highly Satieting
Steak is an incredibly satiating food. This means it will make you feel fuller for longer after a meal.
The longer you feel full, the less likely you’ll be to snack in between meals. Fewer snacks mean fewer calories. Not to mention that most snacks are high in carbs, which is the leading factor in weight gain.
It’s a veritable multivitamin. A single 8 oz serving of ribeye provides
131% of selenium
142% of B12
119 % of B3 (Niacin)
111% of zinc
100% of B6
70% of choline
70% of vitamin D
31% of heme iron
Many of these nutrients are directly linked to promoting weight loss.
For example, a controlled trial looking at the effects of zinc supplementation on obese participants found that it improved body weight, reduced inflammation, and reduced insulin resistance.
A 2019 study found that people with higher levels of vitamin B12 were significantly less likely to be obese.
Similarly, a 2018 clinical trial found that vitamin D supplementation promoted significant weight loss in obese and overweight women. The study also highlighted the association between low vitamin d levels and obesity.
What Actually Makes Us Fat? Hint, Not Steak!
Perhaps the greatest factor that makes steak good for weight loss is what it isn’t. This is to say, steak is not a high-carb food and does not contain vegetable oils.
Storing excess body fat in unhealthy ways is associated with metabolic disorders that have everything to do with eating carbs and vegetable oils.
This is important because modern research tells us that obesity isn’t necessarily a result of the number of calories we eat. It’s most strongly associated with high-carb diets that promote a hormonal disorder called leptin resistance.
Leptin is a hormone secreted by your fat cells. When your leptin levels are normal and your brain is responsive to them, your body knows:
It has stored plenty of fat
It doesn’t need to continue to eat
It can burn calories at a normal, healthy rate
But our brains lose sensitivity to leptin when leptin levels are constantly spiked by high-carb foods, including grains, sweet fruits, and added sugars.
When your brain loses the ability to “hear” the signals sent by leptin, your body gets stuck in starvation mode, even when you’ve consumed more than enough calories. Starvation mode means :
You want to keep eating even when full
You crave high-carb foods
Your body lowers your motivation to move in an attempt to make you conserve stored fat
Body Fat is Not Bad Fat
It’s important to highlight that having stored body fat is not necessarily unhealthy. It’s the social shame around it that we should be reducing.
In fact, higher than average body fat is only unhealthy when it’s a symptom of metabolic disorders associated with eating diets high in carbs and processed foods combined with a sedentary lifestyle.
A more accurate way to think about your health is to look at markers of
high blood pressure
chronically elevated blood sugar
non-alcoholic fatty liver disease
Is Steak Good for Weight Loss: The Bottom Line
Though seemingly counterintuitive, steak is, in fact, good for weight loss.
Steak is a nutrient-dense food that provides an abundance of macronutrients, vitamins, and minerals directly implicated in weight loss, including protein, zinc, vitamin B12, and vitamin D.
Steak is also a low-carb whole food. At the same time, high-carb and processed foods promote leptin resistance– a driving factor behind the metabolic disorder and obesity. Steak can be the center of low-carb diets that have been shown to reverse metabolic disorders and combat obesity.
https://www.doctorkiltz.com/wp-content/uploads/2023/03/AdobeStock_60838134-scaled.jpeg17072560Liam McAuliffehttps://www.doctorkiltz.com/wp-content/uploads/2019/05/logo-Dr-kiltz.pngLiam McAuliffe2023-03-30 20:44:012023-12-27 19:20:26Is Steak Good for Weight Loss? You Might Be Surprised
If you’re looking for a quick and effective way to jumpstart the benefits of a low-carb, high-fat ketogenic lifestyle, the egg fast might be for you.
This diet has been gaining popularity in recent years as a way to shed pounds quickly, improve cholesterol, reduce inflammation, and gain more stable energy and mental clarity.
In this post, we explore what the egg fast is, how it works, and what you can expect if you decide to give it a try.
We will also provide tips on how to make the egg fast more enjoyable and sustainable so that you can get the benefits without feeling deprived or bored. Let’s crack open the topic of the egg fast!
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What is the Egg Fast, and Where Did it Come From?
The concept of a keto egg fast is simple – you eat only eggs and butter supplemented with fatty cheese.
These foods provide your body with a perfect ratio of healthy fats and complete proteins to support the metabolic shift to ketosis.
Remember that keto is about eliminating carbs and getting at least 70-80% of your calories from fat.
Eggs provide around 2 calories of fat for every 1 calorie from protein. While butter is nearly 100% fat, fatty cheese like a creamy blue cheese can be 6 to 1.
Eating only eggs, butter, and cheese eliminates the need to consider macronutrient ratios and cuts out nearly all carbs. In short, it’s turnkey keto, and it’s greatest benefit is its simplicity.
This way of eating was popularized by podcaster Jimmy Moore, host of the podcast Living La Vida Low Carb in 2010. Moore came up with it after he learned that eggs have a near-perfect amino acid profile along with important nutrients like B vitamins, vitamin D, and Choline.
Moore experimented with the diet by eating at least six eggs daily, along with raw cheese and grass-fed better. After 30 days, Moore lost 27 pounds and was able to kick his addiction to diet soda.
Now, most people who do egg fasts only practice it for 3-5 days. Once your body becomes keto-adapted, you can add in other low-carb nutrient-dense foods like steak, pork, and seafood if going keto-carnivore. And some low-carb veggies if you’re aiming for a standard keto diet.
Egg Fast Rules
There’s been an ongoing debate about standard egg fast rules or if there’s even such a thing.
For instance, Moore’s original egg fast allowed for up to three sugar-free soft drinks. But it was also the egg fast that helped him get over his diet soda addiction.
Another original rule was that you had to eat an egg-based meal every 3 to five hours. However, some people do better with only two large egg-centered meals in order to get the benefits of intermittent fasting.
With these points in mind, we’ve distilled a few key rules, and trust that you’ll make your own variations if needed.
Consume at least 6 whole eggs per day
Consume 1 tablespoon of butter per egg consumed
Consume up to 1 tablespoon of full-fat cheese per egg consumed
Stop eating at least 3 hours before bed–this will help stimulate autophagy, a process of cellular repair and renewal that only takes place when you enter a fasted state overnight.
What are the Highest Quality Eggs, Butter, Cheese?
When you’re only eating three foods, the quality of these foods takes on great importance.
Best Eggs
The highest quality eggs will come from pastured hens.
A 2007 study of 14 pasture-raised egg producers found that compared to USDA nutrition stats for conventional eggs, pasture-raised eggs contained:
2/3 more vitamin A
200% more omega-3 fatty acids
300% more vitamin E
700% more beta carotene
Values per 100 grams
Vitamin E
Vitamin A
Beta Carotene
Omega-3s
Cholesterol
Eggs from Caged Birds
.97mg
487IU
10mcg
.22g
423mg
Pasture-Raised Eggs
3.73mg
792IU
79.03mgc
.66g
277mg
If you can’t find pasture-raised eggs, opt for organic–this is one food where the organic label actually means something in terms of nutritional value. But if you’re on a budget, don’t be deterred. Conventional eggs are still a nutritional powerhouse and will do you just fine.
Best Butter
The most nutritious butter will be from grass-fed cattle.
Grass-fed butter has been shown to provide 26% more anti-inflammatory omega-3 fatty acids and up to 500% more anti-carcinogenic conjugated linoleic acid (CLA) than butter from grain-fed cows.
Best Cheese
The best cheese on the egg fast will be full-fat and creamy cheeses from grass-fed milk.
Raw creamy cheeses may provide the greatest nutrient benefits. However, studies have found that the nutritional value of cheeses is significantly more impacted by the feed source of the cows (grass vs grain) than whether the milk has been pasteurized or not.
The chart below offers examples of fatty vs. lean cheeses.
Nutrients Per 100 grams (3.5 oz)
Creamy Blue Cheese
Cream Cheese
Triple Cream Brie (Saint Andre)
Cheddar
Swiss Cheese
Parmesan
Fat
43.3
35g
42g
33g
31g
28g
Carbs
.2g
1g
0g
3g
1g
14g
Protein
13.3
7g
10.5g
23g
27g
28g
Fat: Protein Ratio by grams
3.25:1
5:1
4:1
1.4:1
1.1:1
1:1
How Does The Egg Fast Work and What are the Benefits?
Though there haven’t been any studies looking directly at the benefits of the egg fast and how it works, there have been numerous studies on high-fat low-carb diet, and on eggs in general.
From these studies, we can infer a lot about why and how the egg fast works. Let’s explore.
It’s a Ketogenic Diet!
The keto diet has been practiced by traditional peoples for millennia, and has been studied by doctors since at least the early 1900s when it was found effective in treating drug-resistant epilepsy.
From hundreds of studies, we know that keto can provide powerful benefits, including;
Studied benefits of the keto diet include
Improved cholesterol and triglyceride levels.
Restored insulin sensitivity
Combats type 2 diabetes
Can reverse metabolic syndrome
Can reverse symptoms of PCOS
May be used to help treat various cancers
Combats neurodegenerative disorders like epilepsy, Alzheimer’s, and Parkinson’s disease
Powerfully supports mental health, even helping severe psychiatric patients to get of meds and fully recover
Regulates inflammation and supports healthy immune response
Keto foods, especially from animal sources, provide important fat-soluble vitamins (K, D, E) often lacking on the Standard American Diet
Protects the glycocalyx, a delicate membrane on your cells that is critical to overall health, and damaged by high-carb diets
Promotes Weight Loss
Eggs are a nutrient-dense food that is low in calories and high in protein. The high protein content helps to reduce hunger and boost metabolism, making it easier to lose weight.
Numerous studies show that eggs are very filling and can help you feel fuller longer.
Eggs are also high in choline, which, combined with high protein intake, can increase fat-burning and weight loss.
A 12-week study on women following a ketogenic diet found an average 21.2% loss of visceral fat. The weight loss in the keto group was far superior to the 4.6% average loss in a comparative group of women on a high-fiber, low-fat diet.
Most people who practice the egg fast for the normal 3-5 days report losing 5–10 pounds.
Improves Insulin Sensitivity
The egg fast is a low-carb, high-fat diet, which has been shown to help improve insulin sensitivity. This means that your body can better regulate blood sugar levels, which can reduce the risk of developing type 2 diabetes and hormonal disorders like PCOS.
One study of people with type 2 diabetes following a keto diet found that insulin resistance declined b 75%.
Other studies looking at the effects of keto for people with type 2 diabetes have found that it helped participants reduce or discontinue diabetes medications.
Increases HDL (good) Cholesterol, Improves Heart Health
When you cut carbs and improve insulin sensitivity, one downstream effect is improved cholesterol levels.
Eggs also contain healthy monounsaturated fatty acids that have been shown to increase HDL (good) cholesterol levels, thereby improving heart health.
One larges scale study of 500,000 Chinese people found that those who ate eggs daily showed:
14% lower risk of major cardiac events
11% lower risk of CVD
12% lower risk of ischemic heart disease
18% lower risk of CVD death
Provides Essential Nutrients
Eggs are packed with essential nutrients, including vitamins A, D, E, and B12, as well as minerals like iron and selenium.
By consuming mainly eggs during the egg fast, you can ensure that you are getting all of these important nutrients.
NUTRIENTS
6 Eggs
Calories
470
Fat
33g
Saturated Fat
9g
Monounsaturated Fat
24g
Carbs
0
Protein
40g
VITAMINS
B1 (Thiamin)
B2 (Riboflavin)
60%
B3 (Niacin)
B5 (Pantothenic Acid)
84%
B6
30%
B9 (Folate)
100%
B12
69%
Vitamin D
66%
Vitamin E
18-150% depending on egg source
Choline
168%
MINERALS
Magnesium
6%
Potassium
3%
Iron
18%
Copper
12%
Phosphorus
32%
Selenium
168%
Zinc
30%
Boosts Energy
The egg fast is a low-carb, high-fat diet, which can help to provide sustained energy throughout the day.
By reducing carbs and increasing your intake of healthy fats, you can avoid the energy crashes that can come with consuming high-carb meals.
A 2019 meta-analysis of 31 studies with over 1700 participants found that consuming carbs is associated with higher levels of fatigue and less alertness than lower-carb foods, while revealing zero positive effects of high-carb foods.
Risks to Consider
If you have type 1 or type 2 diabetes, it may be important to speak with a keto-informed healthcare provider. Medications will likely need to be adjusted as your metabolic health improves.
An egg fast is likely unsuitable for cholesterol hyper-responders, people with eating disorders, people without a gallbladder. Again, consult your doctor first.
Egg Fast 7-Day Sample Menu
Here’s a sample menu to give you a better idea of what an egg fast will look like in practice. We’ve broken it down into two large meals since eggs are fatty foods are so satiating.
1st Day
Meal 1
4 Egg omelet with lots of creamy blue cheese, cooked in 2-3 tablespoons of butter.
Meal 2
2-3 Carnivore Deviled eggs with 3 ozs cheese of your choice, and 2-3 egg scramble with 2-3 tablespoons of butter.
2nd Day
Meal 1
Cream cheese griddle pancake with 3-4 eggs and 3-4 tablespoons of non-processed cream cheese.
Meal 2
Egg salad with 3 eggs and 4 tablespoons of carnivore mayo, salt, and pepper.
Crustless quiche with 5 eggs topped with 1-3 oz of cheese of your choice (will be leftovers)
3rd Day
Meal 1
3-4 eggs fried in 2-4 tablespoons of butter topped with cheese of your choice
Meal 2
2–4 deviled eggs and leftover crustless quiche
4th Day
Meal 1
Cheese 4 egg omelet cooked in 2-4 tablespoons of butter
4 egg waffles made in a waffle maker loaded with butter
Meal 2
Leftover waffles and 2 hard-boiled eggs, all smothered in carnivore diet mayo.
5th Day
Meal 1
3-5 egg scramble with ½ cup of blue cheese and 2-4 tablespoons of butter
Meal 2
3 egg crustless cheesy quiche a 2-4 deviled eggs
The Egg Fast: The Bottom Line
The egg fast can be an effective diet plan that has been gaining popularity for good reason.
This unique approach to reclaiming your metabolic health is centered around the humble egg–an incredibly nutritious and versatile food that can be used in various ways to create delicious and satisfying meals.
By following the egg fast, you can experience rapid weight loss, improved energy levels, and reduced inflammation.
Additionally, the high protein content of the egg fast can help you to feel fuller for longer, making it easier to stick to your dietary goals.
So if you’re looking for a way to jumpstart your high-fat low-carb lifestyle the egg fast is definitely worth considering.
https://www.doctorkiltz.com/wp-content/uploads/2023/03/AdobeStock_397476350-scaled.jpeg19192560Liam McAuliffehttps://www.doctorkiltz.com/wp-content/uploads/2019/05/logo-Dr-kiltz.pngLiam McAuliffe2023-03-29 20:50:342023-12-21 22:24:27What is the Egg Fast Keto Diet?
Testosterone is a hormone that plays a vital role in the health of both men and women. T is key to maintaining muscle mass, bone density, and sex drive, as well as regulating mood and energy levels. As we age, our testosterone levels naturally decline. And while you can maintain healthy T levels through sleep and exercise and increase T through controversial medication, testosterone-boosting foods can play an important role in balancing this vital hormone.
In this article, we’ll cover five key foods that can help raise and maintain testosterone levels and improve overall health and well-being.
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What is Testosterone, and why is it Important?
Testosterone is a major sex hormone in men with numerous functions related to development and equilibrium, including :
Stages of puberty: development of penis and testes, deepening of the voice, facial and pubic hair growth
Sperm production
Muscle size and growth
Bone growth
Libido (sex drive)
Testosterone is part of our endocrine system, which includes glands throughout the body and hormones produced by these glands. These hormones are transported in the bloodstream via our circulatory system.
In males, testosterone levels are regulated by the brain, sending signals from the pituitary gland to the testes to increase or decrease the production of the hormone. Testosterone is primarily made in the Leydig cells of the testes.
While less prominent in female anatomy, testosterone is produced in the ovaries and adrenal glands. This male sex hormone, or androgen, aids ovarian function, sex drive, and bone strength. The proper balance of testosterone and estrogen is important to maintain normal brain function.
Normal measurements for testosterone are as follows:
Male: 300 to 1,000 ng/dL or 10 to 35 (nmol/L)
Female: 15 to 70 ng/dL or 0.5 to 2.4 nmol/L
These ranges may vary slightly depending on the type of testing among laboratories, so always speak to your doctor about your specific results.
Deficiencies
Testosterone deficiency is a syndrome in men characterized by the gradual reduction of hormone production. It is typically associated with advancing age, dropping by about 1% to 2% each year, starting around 40. The decline can vary a great deal from person to person.
One study found low levels of total testosterone (<11.3 nmol/L) in up to 20% of men over 60, 30% over 70, and 50% over 80 years old.
Some other factors contributing to testosterone deficiency may include obesity, chronic disease, environment, and certain medications.
Symptoms of testosterone deficiency include:
Low sex drive
Fatigue
Irritability
Erectile dysfunction
Depression / low mood
Loss of muscle mass
Treatment for testosterone deficiency remains controversial due to the varying and conflicting results and side effects associated with certain medications.
So, how can we address this deficiency? Let’s start with food!
This tender cut is from the longissimus dorsi. It runs along the cow’s shoulder blade to hip bone and contains marbling, or intramuscular fat, which gives the ribeye juiciness and more flavor than leaner cuts.
Studies suggest that high-fat, low-carb diets that center around fatty, whole foods like ribeye steak are a powerful approach to boosting your testosterone, while low-fat diets can tank your T.
2. Liver
Liver is one of the most nutrient-dense foods on earth–in fact, it’s often referred to as nature’s multi-vitamin.
Loaded with vitamin A, B vitamins, and iron, this superfood is linked to greater endurance, improved cognition, greater immunity, and, you guessed it, boosting testosterone levels!
There are different types of liver, and each has its own nutrition profile. Beef liver is rich in vitamin k2, zinc, and vitamin D. All are vital building blocks for testosterone production.
Liver is also a great source of dietary cholesterol, an important factor in the synthesis of testosterone.
3. Eggs
Like the other foods on this list, Eggs are one of the most nutritious foods you can eat, and an excellent source of high quality protein, healthy fats, essential vitamins, and hard-to-get minerals. All of which can play a crucial role in balancing hormones.
Eggs, especially from pasture-raised hens, are high in vitamin D, an essential nutrient that helps boost testosterone production in the body. Studies suggest a strong link between increasing your levels of vitamin D and increasing your testosterone. They also show that when you’re deficient in vitamin D, you’re likely low in T.
Egg yolks are also rich in selenium, a mineral that supports immune function, protects cells from damage, and acts as a powerful antioxidant by combatting free radicals. Studies have linked selenium with an increase in testosterone.
4. Oysters
Oysters have a classic reputation as an aphrodisiac, and this is likely due to the fact that oysters are loaded with trace minerals that can support balanced hormone production. Our sex drive is extremely dependent on the balanced production of our sex hormones.
Oysters provide more zinc than any other foods, and contribute an abundance of vitamin B12, selenium, and iron.
A mere 3.5 oz serving provides 100% of your Recommended Daily Value (RDV) for B12, zinc, and copper — and over 75% of your RDV for vitamin D and selenium.
Zinc is essential in regulating immunity and bone health. Zinc deficiency has been linked to low T. Therefore, maintaining a healthy intake of this nutrient is important in supporting your T levels.
5. Cheese
Cheese is a quintessential high-fat, low-carb food containing :
Vitamin B12, Vitamin A, and Vitamin D (may contain up to 25% of the RDV, depending on the variety)
Cultured cheeses like blue cheese also contain powerful bioactive peptides that improve immunity and reverse aging on a cellular level, which preserves your body’s innate ability to turn these nutrients into testosterone and other age-defying hormones.
Testosterone Boosting Foods: The Bottom Line
As we age, testosterone levels tend to take a nose dive. Incorporating nutrient-dense whole foods into your diet now may help lower the risk of T deficiency in older age.
Remember that good sleep habits, regular exercise, and maintaining a healthy weight also play important roles in regulating hormone production in the body.
Foods that help maintain healthy testosterone production will also improve overall vitality and well-being.
The “beef and butter fast” is a bit of a misnomer. It’s not actually a fast since you don’t abstain from eating. In practice, the beef and butter fast is a type of keto-carnivore elimination diet.
The benefits of the beef and butter fast come from eliminating plant foods that stress your system, and feasting on nutrient-dense and nourishing animal foods.
In this article, we’ll explore what the beef and butter fast is, why and how it can benefit your health, and guidelines to get started.
[TOC]
What is the Beef and Butter Fast?
The beef and butter fast calls for eliminating all foods except beef, butter, salt, and water. However, many people allow for black coffee, often with some butter added to it.
The only key difference is that butter is an explicit addition.
The nutritional philosophy behind the beef and butter diet is based on studies that show that our physiology developed on a hypercarnivorous diet of fatty meat for nearly 2 million years of evolution. 4 Returning to this ancestral way of eating optimizes our metabolic health.
Why is Butter Important?
When you cut all plant foods and eat only animal products, you’re essentially eliminating all carbs.
Without carbs, your body needs to get most of its calories from fat. This is because the human body has a built-in protein constraint. We can’t get more than around 35-45% of our calories from protein without getting protein poisoning.
Since standard cuts of beef are mostly muscle meat (i.e., protein), butter plays the role of ensuring you’re getting enough fat.
But butter is more than just a macro-boosting fat source. Butter provides an abundance of beneficial fatty acids like Conjugated Linoleic Acid (CLA), Butyrate, and vitamin K2.
How is the Beef and Butter Fast Different from Standard Keto?
A standard keto diet is generally high in animal meats and fats and low in plant foods. But the beef and butter fasts tighten the constraints by eliminating all plant foods while focusing animal foods to one animal–the mighty cow!
Why Restrict Foods to Beef and Butter?
Some of the reasons behind eliminating seafood, along with poultry and pork, including
Ruminant meats have the most beneficial fatty acids. They are high in molecularly stable saturated fatty acids and anti-inflammatory monounsaturated fatty acids while being low in polyunsaturated fatty acids. Poultry is lean, while pork is higher in inflammatory Polyunsaturated Fatty Acids (PUFAs)
Beef is handled less than poultry, and is less likely to be contaminated than both pork and poultry.
Nearly all fish and seafood are contaminated with environmental toxins, are more likely to cause allergic reactions, and overfishing threatens to cause the collapse of aquatic ecosystems across the globe. People that value meat but eliminate seafood are called carnitarians.
There isn’t any research looking directly at the beef and butter fast. However, we can turn to the vast body of research on the ketogenic diet and the growing body of studies on carnivore to get a good idea of the possible health benefits.
Studied benefits of the keto diet include
Improvements in cholesterol and triglyceride levels.
Better insulin sensitivity
Reduces and reverses symptoms of type 2 diabetes
Can reverse symptoms of metabolic syndrome
Can eliminate symptoms of PCOS
Can help treat various types of cancer
Reduces the severity of symptoms and slows the progression of neurological disorders, including epilepsy, Alzheimer’s, and Parkinson’s disease
Improves mental health issues and has been shown to help psychiatric patients reduce meds and fully recover
Supports healthy immune response by regulating inflammation
Provides an abundance of fat-soluble vitamins (K, D, E) often lacking on the Standard American Diet
Protects the glycocalyx. This delicate membrane covers the surface of every cell, plays a key role in overall health, and is damaged by high-carb eating.
4 Keys to Beef and Butter Fast Health Benefits
The benefits of the beef and butter fast are linked to both what you eliminate and what you add to your diet.
There are four key factors to the benefits of the beef and butter fast:
Resets the gut microbiome. The absence of fermentable fibers and carbs starves harmful bacteria. Eliminating vegetables also stops exposing the delicate mucosal lining to damaging antinutrients like lectins, gluten, and oxalate.
Eliminates ultra-processed, hyper-palatable foods designed to overwhelm satiation signals and keep you eating even when you’re not physically hungry. Subjecting your body to this constant slurry of high-carb, vegetable oil-laden foods causes hormonal imbalances, leptin resistance, obesity, and autoimmune disorders.
Focuses your diet exclusively on nutrient-dense whole foods. Fatty beef and butter–especially from grass-fed cows–bathes every cell of your body in nourishing fats, complete proteins, and vital micronutrients, many of which you cannot get from plant foods.
Research on Beef and Butter Fast?
As we touched on above, there is no research specifically on the beef and butter fast.
However, there is a fascinating study out of Harvard University on the reported benefits of the carnivore diet. Most carnivore dieters focus their meal plan around fatty beef and often load it with butter.
The findings of this study are reasonably in line with what you can expect on the beef and butter fast.
After analyzing the data from 2,029 people who ate a carnivore diet for at least six months, the researchers concluded that “Contrary to common expectations, adults consuming a carnivore diet experienced few adverse effects and instead reported health benefits and high satisfaction.”
Statistically, the study revealed
93% improved or resolved obesity and excess weight
93% improved hypertension
98% improved conditions related to diabetes
97% improved gastrointestinal symptoms
96% improved psychiatric symptoms
What To Eat on the Beef and Butter Fast
Ribeye steak is the king of most meat-centered diet. And that’s because it’s packed with healthy fats, proteins, and micronutrients like B vitamins, heme iron, and zinc.
Meanwhile, ground beef is a great budget-friendly supplemental option with impressive nutrients.
Here’s a list of the fattiest cuts of steak to enjoy on your beef and butter fast
The Best Types of Butter on the Beef and Butter Fast
Though you can get away with conventional bulk butter, there are a few premium options to consider.
Pasture-raised grass-fed butter has been shown to provide significantly more nutrients, including 26% more omega-3 fats, 500% more CLA, and more vitamin K2.
Butter from raw milk provides powerful anti-stiffness effects known as the “Wulzen-factor.” It’s likely attributable to the synergistic effects of fat-soluble vitamins in raw dairy, including vitamins E, A, and vitamin K2.
Ghee or clarified butter is pure butterfat, has a nutty flavor, and is more resistant to high-heat cooking. It’s also less likely to irritate people who are sensitive to lactose.
The Bottom Line on the Beef and Butter Fast
The beef and butter fast is more accurately understood as an eating plan. And specifically as a twist on the carnivore elimination diet.
Since it cuts out all carbs, it is also, by default, a ketogenic diet.
The butter ensures that you’ll get enough fat to go along with the abundance of protein and micronutrients provided by beef.
The goal of the beef and butter fast is to realign your physiology with ancestral eating patterns. Doing so reduces inflammation, protects the digestive system from plant toxins and excess fiber, helps rebalance satiety/hunger hormones, and supports stable mood and energy.
https://www.doctorkiltz.com/wp-content/uploads/2023/03/AdobeStock_578342928.jpeg20482048Liam McAuliffehttps://www.doctorkiltz.com/wp-content/uploads/2019/05/logo-Dr-kiltz.pngLiam McAuliffe2023-03-24 22:46:572023-12-27 18:54:31What is The Beef and Butter Fast?
The carnivore diet means eating high-fat, low-carb animal products. And butter fits the bill!
In fact, butter can be one of the keys to getting enough fat on the carnivore diet since most muscle meats, even fatty cuts like ribeye are fairly lean and can use a boost.
Butter is also a fantastic source of highly beneficial fatty acids like butyrate and Conjugated Linoleic Acid (CLA) that reduce inflammation and protect your heart.
In this article, we’ll look at the benefits of butter on the carnivore diet and rate the best types of butter to incorporate into your carnivore diet meal plan.
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What is the Carnivore Diet?
The carnivore diet calls for eating only animal products and eliminating all processed foods and plant foods.
The nutritional philosophy behind the carnivore diet is based on studies that show that our physiology developed on a hypercarnivorous diet of fatty meat for nearly 2 million years of evolution.
The fats, proteins, and micronutrients provided by animal products form the ideal building blocks of cell structures and hormones–the keys to overall health and wellness.
At the same time, the carnivore diet eliminates unnecessary dietary stressors, including excess fiber, carbs, antinutrients, and plant toxins.
Butter is one of the most nourishing animal foods that you can enjoy in abundance on the carnivore diet.
Breaking Butter out of Dietary Jail
If you’re still living in a “fat is bad” mindset, rest assured that mainstream science is finally making an about-face when it comes to whole, fatty animal products.
This 2020 meta-analysis (gold standard of research) authored by a team of researchers from the top medical schools in the world and published in the prestigious Journal of the American College of Cardiology, makes clear that “Whole-fat dairy, unprocessed meat, eggs, and dark chocolate are SFA-rich foods with a complex matrix that are not associated with increased risk of cardiovascular disease. The totality of available evidence does not support further limiting the intake of such foods.”
Our evolutionary dependence on fatty meat is evident in the fact that we can only get around 35% of our calories from protein without getting protein poisoning.
The health benefits of butter on the carnivore diet are attributed to the specific vitamins and fatty acids found in butter. Let’s explore!
Vitamin A (Retinol)
Vitamin A, specifically the version called retinol that comes from animal sources, is essential for important physiological functions, including.
Maintaining vision
Proper growth and physical development in early life
A functioning immune system
Male and female reproductive processes
Two tablespoons (28 grams) of butter supply a robust 22% of your recommended daily intake of vitamin A.
As a fat-soluble vitamin, when retinal is consumed with butterfat it is absorbed into the bloodstream and easily utilized by the body.
Amount
% Daily Value
Per tbsp (14.8 g) serving
97 mcg RAE
11 %
Per 100 grams
684 mcg RAE
76 %
Conjugated Linoleic Acid (CLA)
The fatty acid called Conjugated linoleic acid (CLA) is produced naturally in the process of fermenting grass into fat that takes place in the digestive system of ruminant animals like cows, and sheep.
CLA is beneficial in numerous ways, including:
Anti-cancer properties, including breast, colon, stomach, prostate, and liver cancers
Helps reduce excess body fat
Protects against heart disease.
Improves insulin sensitivity
Strengthens the immune system by reducing inflammation
Butyrate
Butyrate (butyric acid) is a short-chain fatty acid (SCFA) that makes up 3-4% of the fat in butter.
1 teaspoon of butter contains around 150 mg of butyric acid.
Considering that supplementation of 300 mg of butyric acid has been found to improve IBS symptoms, a tablespoon of butter containing 450 mg of butyrate can have significant effects on digestive health.
It’s worth noting that your body makes most of its butyrate on its own by fermenting fiber in the gut. Since the carnivore diet eliminates nearly all fiber, butyrate in butter can be an important dietary source.
The many benefits of butyrate include:
Reduces inflammation in the gut, helps repair intestinal permeability
improves acute ulcerative colitis after only 14 days in animal studies
May reduce symptoms and help the body recover from Crohn’s disease
May prevent type 2 diabetes
May reduce body fat and improve insulin sensitivity
Healthy Saturated and Monounsaturated Fats
63% of the fats in butter are saturated fat, 26% are monounsaturated, and 4% are polyunsaturated fat.
The word “saturated” refers to how all the carbon molecules in butter are bonded with hydrogen atoms.
This bonding makes saturated fats molecularly stable and extremely resistant to oxidation. In other words, these fats are less likely to damage your body on a cellular level.
A particularly beneficial saturated fat found in butter is lauric acid.
Research on Lauric shows that its acid reduces harmful bacteria in the gut in route to promoting a beneficial intestinal environment.
Vitamin K2
Vitamin K2 is probably the most important vitamin you’ve never heard of.
Pioneering diet researcher and dentist Weston A. Price discovered that a diet high in K2 was the key to the robust dental and physical health of the traditional (non-Western) people he researched around the world.
K2 is found in fatty animal products, and it is the key that unlocks the benefits of the other fat-soluble vitamins A, D, and E.
The benefits of vitamin K2 include:
Supports bone density and reduces risk of fracture by helping your bones absorb calcium
Supports hear health by removing excess calcium from the bloodstream. Reduces risk of calcium plaque buildup in blood vessels
Has been shown to reduce the risk of certain cancers
A large study of 4807 people found that those with a K2 intake of at least 32 mcg per day showed a 50% reduction in the risk of dying from heart disease.
For reference, one tablespoon of butter has 2.1 mcg of K2 per day. This won’t boost you into high-intake territory, but it will contribute to the total you get from other k2 food like pastured eggs and pork chops.
The 3 Best Types of Butter on the Carnivore Diet
Not all butter is created equal. Let’s take a look at the most nutritious types of butter to eat on the carnivore diet.
1. Pasture-Raised Grass-Fed Butter
The feed of dairy cows has been shown to have significant effects on the nutrients in the butter made from their milk.
For example, grass-fed butter has been found to contain 26% more anti-inflammatory omega-3 fatty acids.
More impressive yet, grass-fed butter has also been found to provide up to 500% more conjugated linoleic acid than butter from grain-fed cattle.
And though the numbers haven’t been verified, researchers believe that grass-fed butter is much higher in vitamin K2.
The antioxidant beta-carotene is yet another nutrient that has been found to be much richer in grass-fed butter.
2. Raw Milk Butter
Researcher Rosalind Wulzen, discovered that butter made from raw milk contained compounds that reduced stiffness and provided a number of dramatic benefits, including.
Protection from calcification of the joints
Protection from hardening of arteries
Protection from cataracts
Protection from calcification of the pineal gland
This collection of benefits was deemed the “Wulzen-factor.”
It is likely that the Wulzen-factor was the result of the synergistic effects of fat-soluble vitamins in raw dairy, including vitamin E, A, and vitamin K2.
3. Clarified Butter/Ghee
Clarified butter is produced by heating butter or cream until it melts. Then strain out the milk solids and water.
The result is pure butterfat. It’s a gorgeous translucent golden color. The flavor is nutty, and it’s great for high-heat cooking.
In India, ghee is a sacred food and plays a role in many traditional medicines.
Studies on animals show that ghee can lower cholesterol and triglycerides.
Butter on the Carnivore Diet: The Bottom Line
Butter is a fantastic addition to the all-meat carnivore diet.
Butter can help you meet the necessary fat-to-protein ratios that keep keto-carnivore sustainable while providing numerous beneficial fats and nutrients.
The healthy fats and nutrients in butter support heart and gut health while reducing the risk of various cancers.
https://www.doctorkiltz.com/wp-content/uploads/2023/03/AdobeStock_184785647-scaled.jpeg17092560Liam McAuliffehttps://www.doctorkiltz.com/wp-content/uploads/2019/05/logo-Dr-kiltz.pngLiam McAuliffe2023-03-21 20:49:172023-12-27 18:27:35Butter on the Carnivore Diet: Benefits and Best Types
The steak and eggs diet is a variation of the carnivore diet. It calls for eating only two foods, you guessed it, steak and eggs, and reserving every sixth day as a “cheat day” for re-feeding on high-carb foods.
Though the carnivore diet has been gaining popularity, the steak and eggs diet was originally popularized back in the 1950s by legendary bodybuilder Vince Gironda.
In this article, we’ll explore the basics and benefits of the steak and eggs diet so you can decide if it sounds like a low-carb dietary approach that fits your lifestyle and health goals.
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How to Do the Steak and Eggs Diet
The beauty of the steak and eggs diet is its simplicity.
To follow the steak and eggs diet, eat only two meals a day. They will be so nutrient-loaded and satiating that you won’t be tempted to snack.
Every 5th or 6th day, consume low toxin high carbs root vegetables like potatoes, sweet potatoes, plain white rice, and fruits
Why fatty steaks?
If you’re eating only steak and eggs, you’re eating a zero-carb diet. And a zero-carb diet is, by default, a ketogenic diet.
This is because our bodies are restricted to getting a maximum of around 35% of our calories from protein. If you rely on more protein than this, you will eventually get protein poisoning.
Without carbs, you need to get the remaining 65% of your calories from fat. That’s where fatty steaks come in.
Carb-refeeding days are aimed at replenishing the glycogen stores in your liver and muscles.
Maintaining glycogen stores amidst a generally consistent ketogenic diet may improve thyroid function.
And it can reduce the risk of a state called physiological insulin resistance that can affect some people on prolonged keto.
Though Vince Gironda’s reasoning for including a carb re-feeding day was based on building the most shredding physique.
“To begin with, all carbohydrates must be removed from a maximum definition diet. This means – all fruit, all vegetables, all salad greens, and all milk products. The only milk products that can be used are butter and cream. Any kind of meat, fish, or fowl and eggs are the only foods permissible. You must, however, eat some carbohydrates every four or five days because you will find that you will smooth out and veins and cuts will disappear. You will find also that you are not getting the pump you should and your strength will decrease. This is because a zero carbohydrate diet drains all the stored glycogen from the liver, and only carbohydrates will replenish it. But don’t try to eat a small amount of carbohydrates each day. You will only find that you are smoothing out.”
When to Eat Your Meals
The original Vince Gironda approach to the meat and eggs diet didn’t specify when you consume your two meals.
This practice, called circadian rhythm fasting, takes advantage of the way your body’s digestion is optimized by internal metabolic rhythms that synchronize with natural light and dark cycles. [5]
Taking your intermittent fasting period overnight will also ensure that you activate the process of cellular repair and renewal called autophagy.
Steak and Eggs Diet vs. Carnivore Diet
As you can see from Vince Gironda’s original formulation of the steak and eggs diet, it’s identical to a modern carnivore diet, but with a built-in cheat day. It originally included all other animal products except milk.
But the modern meat and eggs diet excludes all other foods.
Steak and Eggs Diet Nutrition
NUTRIENT
1lb Ribeye
6 Eggs
Calories
1120
468
Fat
68g
33g
Saturated Fat
24g
9g
Monounsaturated Fat
24g
24g
Carbs
0
0
Protein
130g
40g
VITAMINS
B1 (Thiamin)
50%
B2 (Riboflavin)
46%
60%
B3 (Niacin)
238%
B5 (Pantothenic Acid)
60%
84%
B6
200%
30%
B9 (Folate)
14%
100%
B12
284%
69%
Vitamin D
140%
66%
Vitamin E
14%
18%
Choline
140%
168%
MINERALS
Magnesium
24%
6%
Potassium
28%
3%
Iron
62%
15%
Copper
66%
12%
Phosphorus
84%
32%
Selenium
262%
168%
Zinc
222%
30%
Note that the above nutritional stats are for only 1lb of ribeye and 6 eggs. Most people will increase their steak intake by at least .5 lbs and increase their eggs to 8 or 10 per day.
Steak and Eggs Meal Plan
This part is simple.
Keto days:
Breakfast: Eggs and meat without limit
Lunch: Meat and Eggs Without Limit
Carb refeeding days
Steak, eggs,
High-carb whole foods: sweet potatoes, tallow friend french fries, white rice, full-fat ice cream, greens, and fruits.
But Aren’t Steak and Eggs Bad for the Heart?
Steak and eggs are among the most unfairly villainized foods on earth.
After decades of anti-fat and anti-meat propaganda, the science is setting the record straight on the health benefits of these nutrient-dense superfoods.
In fact, our entire understanding of heart disease is being rewritten.
For example, the authors of the 2017 study in the British Journal of Sports Medicine call for an “urgent paradigm shift” and state that the idea that saturated fat clogs your arteries is “just plain wrong.”
The research shows that shifting away from focusing on measuring cholesterol and reducing saturated fat, and instead walking 22 minutes a day and eating “real food” dramatically reduced the risk of heart disease.
Should You Worry About Cholesterol in Eggs?
For most people, dietary cholesterol has no or significant effect on blood cholesterol levels.
This is because the body produces most of the cholesterol it needs on its own and tightly regulates this production. When you eat more cholesterol, the body adapts by creating less.
And for the minority of people considered “hyper responders” to dietary cholesterol, consuming high cholesterol foods only modestly increases (bad) LDL and without increasing the risk of heart disease.
Studies on the role of eggs in cholesterol show that eggs increase HDL (“good”) cholesterol.
While 70% of people who consume eggs experience no increase in total or LDL cholesterol, some people see a slight increase in a benign subtype of LDL that does not affect cardiovascular function.
Should You Worry About Saturated Fat in Steak?
Here’s another area where modern science is finally undoing decades of nutritional misinformation.
Numerous high quality studies show that saturated animal fat is not causally linked, nor is it significantly associated with heart disease, stroke, diabetes, death from heart attacks, and cancer.
Many more studies confirm that saturated fat is healthy when you consume it in the form of fresh meat.Fresh meat provides numerous highly bioavailable nutrients, is highly satiating, and is associated with numerous markers of health, fertility, and longevity
Fresh meat is considered a robust source of numerous highly bioavailable nutrients and is associated with various markers of health, fertility, and longevity.
And this meat-fueled longevity has been found to be unaffected by variables including total caloric intake, economic status, the advantages of living in an urban area, and obesity.
Steak and Eggs Diet Health Benefits
So now that we know that steak and eggs aren’t bad for you, let’s take a look at the possible and widely reported health benefits.
Weight Loss and Body Composition
A review of numerous randomized control trials comparing very low-carb ketogenic diets with low-fat, calorie-restricting diets found that keto produced dramatically better health outcomes regarding weight loss and cardiovascular health.
One study of 79 obese adults revealed that reducing carbs to less than 30 grams per day resulted in an average loss of 8.8 pounds more than participants who restricted fat to less than 30% of daily calories over six months.
This is another example of how fat doesn’t make you fat; carbs make you fat–something that Vince Gironda knew from a deeply experiential way as a competitive bodybuilder.
It’s clear that our bodies are designed to recover from inflammation when nourished with whole, nutrient-dense animal products–just like our paleolithic ancestors.
Nowadays, our genes operate in a metabolic and social environment that is entirely different from the one they are adapted for. We’re stressed and anxious, we don’t move our bodies enough, and we get most of our calories from inflammatory grains and toxic vegetable oils. If you’re serious about reducing inflammation, then cutt carbs, eat whole animal foods, and move your body!
Increased Testosterone and Libido
Studies show that saturated fat boosts sex hormones which increase libido for both men and women.
Conversely, a systematic review of numerous studies found that low-fat diets are associated with lower levels of testosterone when compared to higher-fat diets.
A 2020 study on the ketogenic diet combined with resistance training found that after only 11 weeks, testosterone shot up to (+118 ng·dl). A second control group consuming a standard high carb Wester Dietexperienced significant testosterone decline (-36 ng·dl).
A 2018 study on obese women found that consuming a low-carb, high-fat diet for four months resulted in all participants reporting improved sexual function and increased libido.
Better Mood and Mental Health
High-fat, low-carb diets were revived nearly 100 years ago in order to treat drug-resistant epilepsy in children, so we know they have powerful effects on the brain.
These effects extend to mood and mental health.
Studies show that meat eaters are less likely to be depressed and anxious, and that veganism and vegetarianism are linked to a greater prevalence of psychiatric disorders and depression.
Restore Gut Health
The steak and eggs diet eliminates fermentable fibers and carbohydrates. Both of these fuel harmful bacteria growth in the gut, damaging the gut lining and promoting chronic inflammation.
The steak and eggs diet promotes a healthy gut by allowing the gut lining to heal and by restoring a healthy microbiome.
The steak and eggs diet activates ketosis–where your body turns fat into powerful energy molecules called ketones.
Ketones nourish stem cells that regenerate the intestinal lining, helping to heal intestinal permeability.
Increased Nutrient Density
Though the steak and eggs diet eliminates most foods, it actually dramatically increases your nutrient intake.
The steak and eggs diet is remarkably easy to practice. Your shopping list gets really short. Your hunger between meals disappears. Your satiety after each meal skyrockets.
Taken together, this means you spend less time worrying about what you’re going to eat, and you have more energy and mental space to focus on other important aspects of life, like your romantic relationships, friendships, hobbies, and career goals.
Steak and Eggs Diet Side Effects
The steak and eggs diet is essentially a cyclical ketogenic diet.
The cyclical ketogenic diet was developed to mitigate the possible side effects of long-term keto.
So in this regard, there aren’t any pronounced downsides.
However, some hard-training bodybuilders need more carbs to bulk muscle. In this case, you can experiment by adding in more cheat days–try every 72 hours instead of every five or 6 days.
As we’ve explored above, modern science tells us that eggs and fresh red meat do not cause cancer and heart disease, so the old fears of meat and eggs can be left at the door.
The main side effects are temporary and may arise as you transition from the standard high-carb diet to a ketogenic steak and eggs diet.
All of these side effects can be reduced and eliminated by
Eating more fat–add tallow and butter to your meals
Adding more salt (since your body will dump electrolytes)
Supplementing with magnesium and other electrolytes
Supplementing with ox bile as your body upregulates bile production needed for breaking down your increased fat intake
Transitioning more slowly
Increasing physical movement–will help stimulate the transition to breaking down fat into ketones
Evolutionary Precedents for the Steak and Eggs Diet
The steak and eggs diet is not a newfangled approach to getting ripped. Rather, it’s one of the many approaches to reviving ancestral eating practices in modern life.
Vince Gironda himself was influenced by the nutritional research of Vilhjalmur Stefanson, an arctic explorer who observed how the Inuits thrived on an essentially carnivorous, high-fat diet. Stefanson would return to the states and practice the carnivore diet under the astonished observation of doctors at New York’s Bellvue hospital.
Vilhjalmur Stefansson dragging a seal back to camp. This picture was the cover photo for Stefansson’s book, “The Friendly Arctic,” published in 1921.
Modern research is beginning to link our ability to thrive on high-fat low-carb, high-meat diets with our dietary evolution.
The legacy of our ancestral carnivory is evident in how the modern human body is proficient at using dietary fat for fuel, storing fat on the body for later use, and breaking down body this fat into powerful energy molecules.
The steak and eggs diet nourishes our bodies with the fats, proteins, and micronutrients our physiology is optimized to thrive on.
The Steak and Eggs Diet: The Bottom Line
The steak and eggs diet is associated with legendary bodybuilder Vince Gironda from the 1950s.
The difference between Vince Gironda’s steak and eggs diet and a contemporary carnivore diet is that it explicitly calls for high-carb whole foods every 5 or six days. The intention here is to replenish your body’s glycogen stores–an important factor for muscle building.
However, the steak and eggs diet is good for much more than bodybuilding.
Reducing carbs and boosting nutrient-dense animal products can help you lose weight, reduce inflammation, heal the gut, and improve mood and mental clarity.
https://www.doctorkiltz.com/wp-content/uploads/2023/03/AdobeStock_87658495-scaled.jpeg17862560Liam McAuliffehttps://www.doctorkiltz.com/wp-content/uploads/2019/05/logo-Dr-kiltz.pngLiam McAuliffe2023-03-18 22:07:222023-12-21 22:11:48Steak and Eggs Diet: Benefits, Risks, and How to
Vitamin and nutrient deficiency are becoming an increasing concern in today’s world. Diet can play a big role in aiding absorption and balancing nutrient levels in your body. Food, in particular pasture-raised eggs, can be a great source of your daily vitamin D intake.
According to research, 24% of Americans are deficient in vitamin D. In other parts of the world, the percentage is even higher.
Our bodies produce vitamin Dfrom sunlight. However, depending on where you live and your exposure, this source alone simply doesn’t account for the levels our bodies need to thrive.
Vitamin D is a nutrient that aids in the healthy function of several physiological systems, including bone health, immunity, and digestion.
According to research, vitamin D deficiency may lead to certain autoimmune diseases and contribute to disability in older age.
In this article, we’ll explore the importance of vitamin D and why eggs can be a great daily source for your health and vitality.
[TOC]
What is Vitamin D?
Vitamin D is a unique nutrient in that it can be obtained through both lifestyle (what we eat) and the environment (exposure to ultraviolet-B rays from the sun).
Our skin synthesizes this essential vitamin when exposed to sunlight. Yet, much of the population experiences vitamin D deficiency due to
reduced outdoor activity
distance from the equator
Local climate conditions
air pollution
Since we have limited control over the environmental factors that play a role in our vitamin D production, we can look toward a diet that ensures adequate intake.
Vitamin D2 is sourced from plants and dairy, versus vitamin D3, which is sourced from animal protein. Like other important vitamins and minerals, including vitamin K and iron, the vitamin D3 from animal proteins is superior to the vitamin D2 from plant and dairy products. Egg yolks, an animal protein, contain vitamin D3.
What Does Vitamin D Do For You?
The so-called “sunshine vitamin” has a critical role in several systems of our body. Here are some of its central functions:
Bone Health – Vitamin D helps the body absorb and retain calcium and phosphorus from the foods that we eat for both the development and maintenance of strong muscles and bones.
Immunity – Vitamin D has been shown to help control infection and regulate immune cell responses and may play a role in reducing the risk for various autoimmune diseases.
Cancer Preventative – Studies found that vitamin D may reduce the risk of some cancers (colon, breast, and prostate) by inhibiting the development and slowing the growth of existing tumors.
Digestive Tract – Vitamin D helps promote calcium production in the gut. Calcium’s main role in the gut is to regulate fluid transport in the colon, making it critical for healthy digestive function. This essential vitamin also helps promote homeostasis in the gut microbiome by preventing inflammation and suppressing infection.
Cognitive Function – Studies suggest that vitamin D may help prevent cognitive diseases such as Dementia and Alzheimer’s Disease. The vitamin D receptors in our brain have shown neuroprotective effects against amyloid plaques, indicators of Alzheimer’s Disease.
How Much Vitamin D Do You Need?
According to the National Institutes of Health, the amount of vitamin D the body needs to maintain a healthy skeletal system depends on the age of the individual.
Below are the official Recommended Dietary Allowances (RDA):
Adults 19 years and older: 600 IU (15 mcg)
Adults 70 years and older: 800 IU (20 mcg)
Additionally, people with darker skin are more likely to have lower levels of vitamin D, and may consider increasing vitamin D levels from diet and supplements. This is due to melatonin, the pigment that makes skin dark, and which shades it from UVB rays thereby reducing vitamin D production from sunlight.
In the United States, almost one out of four people have low or inadequate levels of vitamin D needed to maintain bone and overall health.
Globally, an estimated 1 billion people are vitamin D deficient. These deficiencies span all ethnicities and age groups.
Is there Vitamin D in Eggs?
Eggs are a nutrient-dense superfood. While egg yolks can be a great source for your daily vitamin D intake, the amount of the nutrient will vary greatly depending on the chicken’s diet and outdoor exposure.
One large conventional egg contains 37 IU of vitamin D, or 5% of the DV
Eggs from hens fed a vitamin D enriched diet may provide 250% of your RDV in vitamin D per egg.
Additionally, the pasture-raised approach produces eggs with more vitamins A and E.
Two scrambled pasture-raised eggs can provide over 200 IU of vitamin D.
Are Vitamin D Fortified Eggs Worth it?
Vitamin D fortification in eggs can be done in three different ways:
Addition of vitamin D to hen feed
Exposing chickens to UVB light
Exposing liquid egg products to UVB light
Feed can typically result in higher vitamin D levels than UVB exposure. A recent study suggests that no difference could be detected between the bioavailability of vitamin D fortified foods and supplements.
Vitamin D-enriched eggs can differ greatly from producer to producer. Fortified eggs can offer as much as 700% the amount of Vitamin D per egg.
While there is significant research showing the higher levels of this essential vitamin in fortified eggs, little research has been done to correlate these with high levels in the human body after consumption of vitamin D-enriched eggs.
The effects of vitamin D enriched eggs on human vitamin D levels can be a result of the varying physical characteristics of the individual, geographic location, and time of year.
But Aren’t Eggs Unhealthy? Wrong, Eggs are a Superfood!
Packed with a macro and micronutrient blend of healthy fats, proteins, vitamins, and minerals, eggs contain almost everything needed to sustain our body’s most important biological functions.
Here are some reasons to include pasture-raised eggs in your diet today:
Vitamins – Eggs contain nearly every vitamin except vitamin C. On average, one whole egg (50 grams) contains:
2. Minerals – Eggs contain several minerals such as zinc, selenium and phosphorus, aiding in our physiological functions, organ health and immunity.
3. Protein & Healthy Fats – A low-cost, high-value source of protein and essential fats, eggs have a high concentration of lipids, or fatty acids, that promote healthy cell structure and function, as well as communication and metabolism.
4. Improved Fertility – Eggs are a fertility superfood because they contain essential nutrients for conception, including Vitamin A, E, B12, folate, selenium, and zinc.
5. Fetal Development – Eggs contain many nutrients that promote safe fetal development, including iron, vitamin B12, and choline.
6. Antioxidant Support – Research suggests that the protein found in egg yolks may reduce the risk of oxidative stress in the GI tract, thereby reducing inflammation and promoting healthy digestion.
7. Cognitive Function – As noted, eggs are a great source of choline, a nutrient that aids brain health through cellular maintenance and growth, memory, development, and mood.
8. Antimicrobial – Studies suggest that eggs may play a role in reducing harmful gut bacteria. Varying egg proteins can exhibit antimicrobial, antibacterial, and antiviral properties in the gut microbiome.
Vitamin D in Eggs: The Bottom Line
While our bodies have the capacity to synthesize vitamin D from the sunshine, depending on where we live, our skin type, and the time of year, this option just doesn’t cut it for most people.
Since vitamin D deficiency affects a large portion of our global community, we can look toward diet, specifically pasture-raised eggs, to help maintain adequate levels of this essential nutrient.
https://www.doctorkiltz.com/wp-content/uploads/2023/03/AdobeStock_174897326-scaled.jpeg17072560Liam McAuliffehttps://www.doctorkiltz.com/wp-content/uploads/2019/05/logo-Dr-kiltz.pngLiam McAuliffe2023-03-16 21:07:222023-03-16 21:48:48Vitamin D in Eggs: How Much and Health Benefits
Cheese has been around for nearly 10,000 years, but pasteurization has only been in use since the early 1900s. Before then, all cheese was made from unpasteurized milk, and was therefore, “raw cheese.”
Advocates of raw cheese point to research showing that raw milk products have more vitamins, minerals, enzymes, antimicrobials, and immunoglobulins. They believe that these compounds make raw cheese healthier and easier to digest.
Critics of raw cheese point to the fact that pasteurization has a proven track record of keeping people from getting seriously ill.
In this article, we’ll look at the science around the benefits of raw cheese and address fears over unpasteurized dairy products.
[TOC]
What is Raw Cheese?
Raw cheese is a cheese that is made from unpasteurized milk.
Pasteurization is a process of heating milk in order to kill bacteria. Usually, to at least 150 degrees Fahrenheit for at least 30 minutes.
For unpasteurized “raw” cheese, the milk is still heated, but only to around 86 ° F.
This low heat activates the fermentation process in milk but maintains the integrity of beneficial bacterial compounds, fatty acids, proteins, vitamins, enzymes, and rich flavors.
Raw cheese advocates believe that these compounds make it a better choice for people with autoimmune disorders, allergies, asthma, lactose intolerance, and for anyone who wants a more nutritious food.
Why is Cheese Pasteurized?
You may be wondering, If raw cheese has more enzymes, nutrients, and flavors, then why is it pasteurized?
The widely adopted pasteurization of milk, and therefore the cheese it’s made from, goes back to the early 1900s.
As the populations of cities grew, the amount of milk being transported to cities dramatically increased. In this period of lax regulation around sanitary production, transport, and storage processes, raw milk was often contaminated with bacteria and viruses, including typhoid and tuberculosis.
Records show that between 1912 and 1937, around 65,000 people in England and Wales died from consuming dairy contaminated with bovine tuberculosis.
Pasteurization was in large part responsible for eliminating the transmission of tuberculosis from cows to humans, and combatting typhoid fever outbreaks, saving untold numbers of lives.
Advocates of raw cheese claim that because modern dairy production is cleaner and more regulated than in the early 1900s, the risks of disease from raw dairy are minimal.
Let’s take a look at some of the claimed benefits of raw cheese.
Health Benefits of Raw Cheese
Proponents of raw cheese point to a number of possible health benefits. Let’s take a look at what these claims and whether the current research supports these claims.
Reduces Allergies and Asthma
Studies on children have linked consuming raw dairy with reduced risk of allergies, asthma, and eczema.
A 2013 study of 1700 people found that those who consumed raw milk in early childhood had a 41% reduction in risk of asthma, a 41% reduction in the risk of hay fever, and a 26% reduction in the risk of allergies.
A 2011 study involving more than 8,000 children found that those who consumed raw dairy experienced “naturally immunizing” effects that reduced allergies by 54%, reduced asthma by 49%, and protected against illness.
Research suggests that the immune-boosting effects of raw milk are related to RNA molecules called miRNAs. These molecules activate gene expressions that regulate immune function. Both human and cow milk have substantial amounts of these compounds. While pasteurization significantly reduces them.
Increased Antioxidant Effects
Animal studies from the 1980s found that whey protein significantly promotes improved immune function compared to soy, wheat, casein, fish, beef, and marine proteins.
Whey protein was found to support immune function, increasing the amount of antioxidant glutathione in the spleen. This allowed the body to rapidly produce white blood cells.
Glutathione is considered the “master antioxidant” because it protects nearly every cell in your body.
Yet, the glutathione-boosting effects of whey protein only exist in proteins that haven’t been degraded by pasteurization.
Antimicrobial and Immune Boosting Compounds
Cheese from raw milk is abundant in various antimicrobials, including
Immunoglobulin
Lactoferrin
Lysozyme
Lactoperoxidase
Bacteriocins
Xanthine oxidase
These compounds help fend off harmful organisms, thereby keeping milk from spoiling. When consumed by humans, they can offer immune-boosting and infection-fighting properties.
Studies show that some of these compounds are reduced and degraded by the pasteurization process, while others are unaffected.
For example, a study published in the Journal of Dairy Science found that pasteurization reduced the levels of immunoglobulin in milk by 29-39%.5
Why does this matter? Well, immunoglobulins are a type of antibody produced by the immune system to fight against pathogens such as viruses and bacteria.
In humans, they can reduce inflammation, boost immune function, and improve gut health.
Improved Digestion
A 2020 pilot study on 24 people consuming raw milk for 12 weeks found a significant increase in the beneficial bacteria Lactobacilli in the gut.
The study also found that stress and anxiety decreased in participants with higher scores of Lactobacilli.
Source: Butler MI, Bastiaanssen TFS, Long-Smith C, et al. Recipe for a Healthy Gut: Intake of Unpasteurised Milk Is Associated with Increased Lactobacillus Abundance in the Human Gut Microbiome. Nutrients. 2020;12(5)
Lactobacillus has been shown to improve digestion. Yet it is destroyed during pasteurization. So, in theory, consuming raw cheese should improve digestion.
However, blind studies haven’t been able to find differences in digestive symptoms between raw and pasteurized milk.
One area where digestive differences have been observed is between A1 and A2 dairy. A2 dairy –from A2-certified cows, and all goats, sheep, and buffalo–has been shown to offer a significant reduction in digestive discomfort over A1 milk.
More Nutrients?
Proponents of raw cheese often claim that raw cheese has significantly more nutrients.
The reality is that though some nutrients are reduced or degraded in the pasteurization process, the losses are minor. And the nutritional benefits may not be worth the increased risk of infection posed by unpasteurized cheese.
Studies looking at nutrient changes between raw and pasteurized milk have found 5
<10% reduction in water-soluble vitamins, including vitamin C, folate (vitamin B9), vitamin B12, vitamin B6, and thiamine (vitamin B1)
No changes in fat-soluble vitamins like vitamin A or E.
High-heat processes like ultra-pasteurization and ultra-high temperature result in only a minor impact on the nutritional quality of milk.
Feed-related changes like grass-fed and pasture-raised have much greater significance on nutritional value than pasteurization.
Factors including packaging materials, exposure to light, storage time, and storage temperature have a far greater impact on nutritional losses than pasteurization.
Are There Dangers To Consuming Raw Cheese?
Research shows that consuming raw milk cheese may be responsible for 840 times more illnesses than pasteurized dairy products.
Here’s a rundown of the dangers of raw cheese:
Between 1993 and 2006, 73% of outbreaks from dairy products involved raw milk products.
These outbreaks from raw dairy resulted in 202 hospitalizations and two deaths
The nutritional, water, and pH elements of milk make it easily colonized by harmful bacteria
Raw milk is can be easily contaminated by harmful bacteria including, E. coli, salmonella, listeria, Campylobacter, Yersinia enterocolitica, and Staph aureus
Symptoms of infection from raw milk and cheese can include
Vomiting
Diarrhea
Abdominal pain
Fever
Guillain-Barre syndrome
hemolytic uremic syndrome
Miscarriage
reactive arthritis
chronic inflammatory conditions
In rare cases–death
Who Should Avoid Raw Cheese?
Though anyone can get ill from exposure to harmful pathogens in raw cheese, some populations are at greater risk for more serious symptoms. The risks of raw cheese are higher for
Pregnant women
Children
Elderly
people with compromised immune systems.
Raw Cheese: The Bottom Line
Raw cheese is made from unpasteurized cows’ milk. Raw cheese enthusiasts claim that it has more flavor along with nutrients, microorganisms, and organic compounds that support immune and digestive health.
However, critics of raw cheese point to studies showing that raw milk products are responsible for a far greater proportion of dairy-born illnesses than pasteurized products.
Though modern dairy production has come a long way in terms of cleaner husbandry and processing practices, raw dairy still poses a substantial health threat.
If you’re interested in raw milk and cheese, it is important to weigh the potential health benefits against the risks.
Fortunately, producers are developing a number of milk treatments that use less intense heat than traditional pasteurization. These new processes can preserve the qualities of raw milk and cheese without the risk.
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