Raw beef livers on a black stone cutting board on dark background. Top view
Liam McAuliffe

Is Eating Liver Good for Your Liver?

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If you’re familiar with nose-to-tail eating then you’ve probably heard about the principle of “like-supports-like.” This refers to the belief that the organ you eat provides specific benefits to the corresponding organ in your body. Since liver is one of the most nutrient-dense and accessible organs, you may be wondering if eating liver is good for your liver? 

The short answer is yes! 

Liver is a fantastic source of numerous vital nutrients that directly benefit the health of your liver. 

These nutrients include vitamin K2, A retinol, heme iron, B vitamins, and liver-specific peptides and compounds.  

In this article, we’ll look at how these liver-specific nutrients and enzymes make eating liver a fantastic approach to boosting and protecting the health of your own liver. 

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Is Eating Liver Good for Your Liver: Fast Facts

Various edible livers from beef, lamb, pigs, and duck provide rich sources of various nutrients that have been found to benefit the health of your liver. These include:

  • Vitamin K2: promotes liver cell regeneration.
  • Vitamin A: Essential to the production of bile, which is necessary for the digestion of fats, and it also helps protect the liver from toxins.
  • Iron: Transports oxygen to the liver. The liver needs oxygen to function properly, and a deficiency in iron can lead to anemia, which can damage the liver.
  • B vitamins: B vitamins, such as vitamin B12, folate, and niacin, play a role in the metabolism of fats, which is important for liver function.
  • Peptides: Consuming certain peptides in liver has beneficial effects on the liver. For example, carnosine, a peptide with antioxidant properties, may help protect the liver from damage. Glycyl-histidyl-lysine (GHK) has been found to promote liver cell regeneration and has the potential to treat liver disease.

Nutrients You Get from Eating Liver that are Good for Your Liver

Let’s take a closer look at some of the key nutrients you get from eating liver that is good for your liver. 

Vitamin K2 

Most people are unfamiliar with vitamin K2, but emerging research tells us that it is one of the most important dietary nutrients in any food, and liver is nature’s most abundant source. 

K2 was discovered by dentist and dietary researcher Weston A. Price in the early 20th century. Dr. Price visited traditional cultures around the world, searching for their secret to dental health and the absence of modern diseases. 

He developed a theory that all non-industrialized diets contained an abundance of an as-yet-to-be-discovered nutrient that he called “activator X.” 

This special vitamin unlocked the benefits of various other fat-soluble nutrients found in the fatty meats and organs consumed in abundance by traditional peoples. It was later confirmed that vitamin K2 does just that–activates vitamins A, D, and E to work synergistically to support numerous important functions, including the function of your liver. 

K2 Foodmcg/100 gramsRDV
Goose Liver369 mcg308%
Beef Liver263 mcg184%

100 grams of goose liver pate has 369 mcg or 308% of the DV of vitamin K2. 

Like goose liver, beef liver is also incredibly good for you, providing 184% of your K2. 

Vitamin K2 has been shown to promote the recovery of liver function in patients with liver cirrhosis by activating hepatic oval cells for liver regeneration.

Vitamin K2 has also been shown to reduce the ability of liver cancer cells to invade and spread through the veins in the liver. The rate of venous invasion by liver cancer cells the group treated with vitamin K2 K was 2% at one year and 13% at two years. Meanwhile, the group that didn’t receive vitamin K2 showed rates of 21% at one year and 55% at two years.

Vitamin K2 supplementation is generally believed to be essential to manage liver disease.

Vitamin A

Liver is also nature’s most abundant source of vitamin A. And it comes in its most bioavailable form, called retinol. 

Vitamin A is good for your liver because it maintains the integrity of the liver cells and supports the liver’s ability to detoxify harmful substances.

Vitamin A is also critical to the production of bile, which is necessary for the digestion of fats and the absorption of fat-soluble vitamins.

Additionally, vitamin A is an antioxidant that helps to protect the liver from damage caused by free radicals.

Vitamin A deficiency can impair liver function and increase the risk of liver damage.

Foods High in Vitamin AMCG per 100 grams%RDV
1Turkey Liver216982410.%
2Duck Liver119841331%
3Turkey giblets107371193%
4Goose liver93101034%
5Liver sausage, liverwurst, pork8309923%
6Lamb liver7,491832%
7Beef liver4947549%

B vitamins

B vitamins, particularly B12 and folate, support liver health by aiding in the metabolism and detoxification of harmful substances in the liver.

Additionally, B vitamins help to reduce inflammation and support the production of new liver cells, which can aid in liver regeneration.

Vitamin B3 (niacin) has been shown to protect and prevent liver damage from Non-Alcoholic Fatty Liver Disease. 5  Beef liver is one of nature’s best sources of B3, providing 14.9 mg of B3 per 85 grams. 

A deficiency in B vitamins can lead to poor liver function and increase your risk of liver damage.

B12 FoodPer 100 grams%RDV
Lamb Liver90 mcg3750%
Veal Liver85 mcg3541%
Beef Liver83 mcg3458%
Lamb Kidney79 mcg3291%
Turkey Liver58 mcg2416%
Duck Liver54 mcg2250%
Goose Liver54 mcg2250%
Pork Liver26 mcg1083%

Heme Iron

Iron plays a key role in supporting liver health by helping to detoxify the liver,  binding to and removing harmful toxins, and by supporting the production of new liver cells.

The liver is responsible for producing and storing iron, as well as regulating the amount of iron in the body. When the liver is damaged, it may not be able to properly regulate iron levels, which can lead to iron overload.

Food TypePer 100 grams%RDV (18 mg)
Duck liver30.5mg170%
Beef Liver17.9 mg99%
Pork liver17.9 mg99%
Lamb Liver8.7mg48%

Carnosine

In addition to providing well-known vitamins and minerals, eating liver is good for your liver because it provides liver-supporting peptides.

For example, a peptide called glycyl-histidyl-lysine (GHK), more popularly known as carnosine, provides antioxidant properties. Carnosine can inhibit liver damage by scavenging reactive oxygen species, protecting the liver cells from oxidative stress.

Carnosine has also been found to reduce liver damage caused by toxins, such as alcohol and drugs, and to improve liver function in people with liver diseases such as nonalcoholic fatty liver disease and hepatitis.

Studies have reported that beef liver can contain between 100-250mg of carnosine per 100g of liver.

Cytochrome P450 (CYP)

Cytochrome P450 (CYP) is a group of enzymes that are found in the liver, as well as in other organs in the body. 

These enzymes are responsible for the metabolism of many substances, including drugs, toxins, and hormones.

In the liver, CYP enzymes play a key role in the detoxification of harmful substances by converting them into less toxic compounds that are eliminated by the body.

CYP enzymes help metabolize various medications, such as blood pressure medications, antidepressants, and opioids. They work to break down these drugs in the liver, so that they can be eliminated from the body more quickly.

Is Eating Liver Good for Your Liver: The Bottom Line

Liver is a nutrient-dense superfood loaded with vitamins and minerals that offer specific benefits to the health of your own liver. 

Vitamin K2, B vitamins, vitamin A, heme iron, and bioactive peptides, including carnosine and CYP, aid the liver in protecting against oxidative stress, detoxing harmful substances, and regenerating liver cells.

a woman happy to dig into her huge steak.
Liam McAuliffe

The Carnivore Diet for Women: Female-Specific Effects and Benefits

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The carnivore diet is a low-carb, moderate-protein, high-fat eating plan. Cutting carbs and increasing fat intake significantly impact hormone production and balance within the body. Since women are more sensitive to hormone fluctuations than men, you may be curious about the effects of a carnivore diet for women. 

In this article, we’ll follow the science as we explore the specific effects and benefits that a carnivore diet can have for women. 

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What is the Carnivore Diet? 

If you’re new to the carnivore diet, here’s a brief outline of what it entails for both women and men. 

A carnivore diet calls for eating only animal products, including

This means eliminating many staples of the standard American Diet, including: 

  • processed foods
  • Sugar
  • vegetable oils
  • grains
  • Veggies
  • Fruit

How women adhere to and formulate their carnivore diet often evolves over time.

It’s common for women to begin with the carnivore elimination diet, which calls for only steak, water, and salt for at least a month. 

After the elimination protocol, it’s common to add in full-fat dairy, pork, organ meats (especially liver), seafood, and the occasional treat of low-carb homemade ice cream.

With any iteration, carnivore always revolves around ruminant meats, which have the best fatty-acid profile, least toxins (most seafood is contaminated), and greatest density of bio-available nutrients. 

Keep in mind that animal products are zero-to-low in carbs. Since your body can only get 35% of its calories from protein without risking protein poisoning, you need to get most of your calories from fat. Therefore the carnivore diet is by default a high-fat low-carb, or keto-carnivore way of eating. 

Women go carnivores for numerous reasons. A few of the most common include: 

Benefits of The Carnivore Diet for Women

Emerging data from mainstream institutions like Harvard, along with tens of thousands of personal success stories, reveal that the carnivore diet offers powerful health benefits to both men and women. 

But not much has been written about the ways the carnivore diet may affect and benefit women specifically. Here’s our science-based list of the possible women-specific effects of the carnivore diet.  

1 Balances Hormones

Hormones word wooden cubes on a pink background

Hormones are chemical messengers that orchestrate many of the body’s biological processes, including reproduction, mood, appetite, and energy metabolism.5

High-fat, low-carb diets centered on animal products have been shown to regulate hormones by

  • providing your body with cholesterol–the building blocks of hormones. Estrogen, progesterone, and testosterone all derive from cholesterol5
  • eliminating your intake of plant foods containing phytoestrogens and phytohormones that mimic reproductive hormones
  • mitigating the hormone dysregulating effects of high blood sugar
  • Providing an abundance of nutrients that help regulate reproductive hormones, including zinc and vitamin D

A  2017 review of seven high-quality studies looking at the effects of low carbohydrate diets like carnivore on hormones in overweight and obese women found that cutting carbs reduced circulating insulin levels, leading to improvements in hormonal imbalance and resulting in the resumption of ovulation.  

2 Helps Resolve PCOS

Keto for PCOS

PCOS (Polycystic Ovarian Syndrome) is a combined hormonal and inflammatory disorder that affects the ovaries and ovulation of 1 in 10 women. The main symptoms of PCOS:

  • Causing cysts in the ovaries
  • High levels of male hormones
  • Irregular or skipped periods

A standard high-carb diet keeps insulin levels chronically elevated, a condition called hyperinsulinemia– the primary factor in developing PCOS.

Hyperinsulinemia leads to PCOS by inhibiting sex hormone-binding globulin (SHBG) synthesis, increasing the levels of male sex hormones (androgens) like testosterone in women.

Abnormally high levels of male sex hormones inhibit the production of progesterone while keeping estrogen levels elevated. 

Additionally, women with PCOS who eat diets high in carbs increase oxidative stress and cellular inflammatory responses, further fueling PCOS symptoms.

When women go carnivore, they’re cutting carbs, which lowers insulin and allows the body to rebalance sex hormones.

A study of women with PCOS who consumed a high-fat, low-carb diet for six months revealed an average loss of 12% of body weight and a 54% reduction in insulin levels.  

3 Anti-Aging

Comparison of female face after incredible rejuvenation process or heavy retouching

We can debate whether focusing on aging is psychologically healthy, but the reality is that women spend billions of dollars on anti-aging treatments and products. 

The irony is that the greatest tool to combat aging is your own diet and lifestyle. 

The carnivore diet introduces numerous factors that contribute to anti-aging properties, including

  • Cutts sugar: reduces glycation–the destructive binding of glucose with proteins in the skin and organs
  • Increases anti-aging foods: Bone broth provides collagen that maintains the health of connective tissues, bones, and skin.5 As women age, their bodies produce less collagen making it necessary to replace collagen from dietary sources. Blue cheese is the most abundant natural source of bioactive peptides with powerful and proven anti-aging properties delivered to every organ of the body.
  • Carnivore foods with zinc have been shown to protect against aging.
  • Eliminates vegetable oils: Most vegetable oils are high in PUFAs–fatty acids that easily oxidize. When you consume oxidized fatty acids your body 

 4 Weight Loss

Woman's belly before and after weight loss on gray background, plastic surgery concept

Low-carb, high-fat diets like carnivore have been shown to reduce excess body weight.

The carnivore diet helps women shed extra body fat by activating a number of factors, including: 

  • Restoring leptin sensitivity. Leptin is a hormone that controls appetite and metabolic rate–or quickly your body turns food into energy. A standard high-carb diet can disrupt leptin signaling, leading to chronic overeating. In addition to regulating appetite, leptin plays a role in immunity, brain function, and fertility. Cutting carbs on carnivore normalizes leptin signaling, which dramatically curbs hunger cravings and increases calorie burning. 
  • Eliminating sugar, vegetable oils, and processed foods that contribute to excess weight gain bike spiking insulin, disrupting leptin signaling, and reducing metabolic rate.
  • Nourishing your body with nutrients, including healthy fats, complete proteins, and B vitamins that support body composition and metabolic health. 

5 Can Reduce Depression and Support Mental Health

Hand choosing green happy smiley face paper cut, product, user, service feedback rating and customer reveiw, experience, satisfaction survey, psychology mental health test concept

Women are statistically more susceptible than men to mood disorders, including bipolar and unipolar depression and anxiety.

Studies show that healthy sex hormones help stabilize mood, and as we’ve seen above, a carnivore diet can help stabilize sex hormones.  

A bellwether 2022 pilot study looking at the effects of high-fat, low-carb diets on bipolar and treatment-resistant psychiatric disorders found that

  • 100% of participants saw symptoms improve
  • 96% of participants lost weight
  • 64% of participants reduced or discontinued medication
  • 43% achieved clinical remission

graphic showing results of ketogenic diet on psychological disorders

Numerous other studies show a clear link between eating meat, less depression, and better mental health. 

For example, a 2020 metanalysis examining 20 studies with 171,802 participants, ages 11-105 years old, from North America, Europe, Asia, and Oceania found

  • “A significant association between meat consumption/abstention and depression and anxiety”
  • The more meat people ate, the lower their depression and anxiety levels 
  • Vegan and vegetarianism were linked to a significantly greater likelihood of depression and psychiatric disorders

The positive effects of meat on mental health and the negative effects of vegan and vegetarianism are especially relevant to women.  

Research shows that women are about twice as likely as men to say they’re eating less meat–31% to 15%, respectively. While 80% of vegans in the U.S. are women.

6 Can Improve Fertility 

Fertility Diet

The twin benefits of reducing inflammation and balancing hormones make the carnivore diet a tool for boosting fertility. 

On a carnivore diet, women

Below you’ll find a chart of fertility-boosting super nutrients in carnivore foods vs. plant foods. 

7 Improves Skin Health

Portrait of beautiful female model with clean skin. Close up of smiling woman with healthy skin posing against grey background with copy space.

In addition to cutting carbs that damage skin health and increase aging, the carnivore diet is centered around foods loaded with nutrients that directly benefit skin health. 

Foods high in the highly absorbable animal form of vitamin A called retinol include turkey liver, duck liver, beef liver, goat cheese, butter, and egg yolk. 

Vitamin A has been shown to increase skin cell and collagen production.

Carnivore diet foods, including oysters, steak, and lamb, are also high in zinc which helps skin heal from damage and protects against aging.

8 May Delay Menopause

Woman Holding an Hourglass Conceptual Vector Cartoon Illustratio

Studies show that consuming an abundance of animal proteins from red meat and fatty fish significantly delays the natural onset of menopause by more than 3 years.

The foods that women eliminate on the carnivore diet, including pasta, rice, and refined carbohydrates, are associated with the early onset of menopause.

Carnivore diet foods, including fatty fish, beef liver, pasture-raised pork, and full-fat dairy, provide women with abundant vitamin D and calcium. Studies show that vitamin D and calcium can delay menopause by 17% compared with women who have a low intake of these nutrients.  

If you’ve already begun menopause, carnivore diet foods high in protein and vitamin K2 can reduce bone loss and muscle mass associated with menopause.

The Carnivore Diet for Women: The Takeaway

The carnivore diet can dramatically improve women’s health by 

  • eliminating plant and processed foods that cause inflammation and hormone dysregulation.
  • Increasing intake of nutrient-dense foods that provide the body with healthy fats, cholesterol, complete proteins, and micronutrients like folate, zinc, vitamin D, K2, retinol, selenium, and choline. All of these nutrients play critical female-specific roles. 

The combination of these two factors–eliminating damaging foods and increasing nourishing foods–contributes to powerful female-specific health benefits, including

  • Hormonal balance
  • Resolving PCOS
  • Anti-aging  
  • Wight loss
  • Improved mental health
  • Improved fertility 
  • Improved skin health
  • Delayed menopause
Man holding brain illustration against gray wall background. Concept with mental health protection and care.
Liam McAuliffe

The Ketogenic Diet for Bipolar and other Psychiatric Disorders: The Science

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The ketogenic diet has been used to treat drug-resistant epilepsy for over 100 years. The effectiveness of keto for treating neurological disorders has led dieters and researchers alike to explore the effectiveness of a ketogenic diet for other psychiatric and mood disorders linked to brain function. 

In this article, we’ll explore the science supporting the use of a ketogenic diet for bipolar disorder and other mental health issues. 

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What is the Ketogenic Diet? 

The ketogenic diet is defined as eliminating nearly all carbohydrates, getting most of your calories from fat and the remainder from protein. 

Standard ketogenic macronutrient ratios break down to 

  • 75-80 percent calories from fat
  • 15-20 percent calories from protein
  • 0-10 percent calories from carbs

Cutting carbs triggers the liver to metabolize fat stored on the body and fats from food into energy compounds called ketones. These compounds are a superior energy source per unit. And they can enhance mental function when fueling your brain cells.

Glucose (Carb) Energy 3-Hydroxybutyrate Ketone (Fat) 
8.7 kg of ATP per 100g10.5 kg ATP per 100g

Ketosis is a natural and sustainable metabolic state for humans. In fact, it’s part of our evolutionary heritage. 

Numerous lines of evidence suggest that humans evolved as hypercarnivorous apex predators for nearly 2.5 million years until the dawn of agriculture only 10,000 years ago.1

During this vast period of evolution, our ancestors hunted and scavenged meat from large fatty animals known as “megafauna” and had only seasonal access to raw, low-carb plants and fruits. 

Modern humans are nearly genetically identical to our carnivorous, ketogenic, paleolithic ancestors. It follows that our bodies, including our brains–the most energy-hungry organ in our bodies–can benefit from a simulated return to our ancestral eating patterns. 

How the Ketogenic Diet Can Benefit the Brain

Numerous studies have found that a ketogenic diet can be beneficial for various brain conditions.

The most researched use of the ketogenic diet is for the treatment of epileptic seizures in children, especially those for whom drugs are ineffective.

Other studies have found that keto can protect against neurodegenerative diseases, including Alzheimer’s and Parkinson’s.

Psychiatric researchers have pointed out that the same medicines used to treat people with epilepsy are used to treat bipolar disorder. For this reason, the ketogenic diet has begun to be studied for its effects on bipolar and other psychiatric disorders. 

What is Bipolar?

Bipolar is a psychiatric mood disorder associated with mood swings from depressive lows to manic highs.

It is estimated that across the world, 85 million people suffer from serious bipolar mood disorders and psychotic illnesses.   Almost 50% of people that are treated for bipolar disorders continue suffering from episodes.

While at least 280 million people suffer from various depressive disorders worldwide.

Ketogenic Diet for Bipolar and Psychiatric Disorders

Though research on the ketogenic diet for bipolar and other psychiatric disorders is still emerging, the preliminary results show significant benefits. 

A small 2013 study followed two women who used the ketogenic diet for the treatment of type-2 bipolar disorder.

One woman maintained keto for two years, and the other woman for three years. For both women, the ketogenic diet led to greater mood improvements than medications. And neither woman experienced negative side effects. 

A 2019 study analyzed online reports on the role of a ketogenic diet in mood stabilization. While acknowledging the limits of self-reported data, researchers concluded that the ketogenic diet is effective. 

They point out that the benefits of keto for bipolar are likely because keto provides superior fuel to the brain, helping to mitigate mitochondrial dysfunction– a component of bipolar disorder and other psychiatric and neurodegenerative conditions.

While other research suggests that the benefits may also have to do with how keto reduces sodium inside of brain cells. Mood-stabilizing drugs like lithium have a similar effect. 

diagram of how a ketogenic diet supports brain cell mitochondria in treatment of bipolar disorder

title of study on ketogenic diet used to treat psychiatric and bipolar disorder

A groundbreaking 2022 controlled feeding study of 31 psychiatric inpatients found remarkable results.

  • All patients suffered from psychiatric disorders that were not being helped by standard treatments
  • The 28 patients who made it past day 6, ate a keto diet for between 14 and 248 days
  • All patients experienced significant and substantial improvements in depression and psychosis symptoms and multiple markers of metabolic health.
  • 100% saw their symptoms improve
  • 96% of patients lost weight
  • 64% of patients reduced or discontinued medication
  • 43% achieved clinical remission

diagram summarizing benefits of ketogenic diet for bipolar

One of the researchers on the above study, Dr. Georgia Ede has experimented with low-carb high-fat diets for over a decade. In 2018, she personally eliminated all plant foods and now eats a carnivore diet.

Below you can watch Dr. Ede speak with Dr. Ken Berry about the benefits of keto for mental health. 

A 2020 study conducted by researchers at Harvard University polled over 2,000 people who practiced a keto-carnivore diet for at least 6 months. 

They discovered that 96% of participants improved or resolved psychiatric symptoms.

Keto-Carnivore Diet for Mental Health

image of ribeye steak with knife and fork

An all-meat version of the keto diet called the carnivore or keto-carnivore diet, has been used by high-profile adopters to treat mood disorders. 

Mikhaila Peterson, daughter of popular psychologist Jordan Peterson, discovered the carnivore diet when listening to Dr. Shawn Baker introduce it to Joe Rogan on his popular podcast. 

Mikhaila has since shared that going carnivore lead to her recovery from bipolar disorder, hypersomnia, juvenile arthritis, psoriasis, and Lyme disease. 

You can watch Mikhaila speak about her recovery below. 

Jordan Peterson was inspired by his daughter and went carnivore to treat his own chronic depression. Peterson practiced the “Lion Diet.” This carnivore elimination diet entails eating only red meat, salt, and water for at least a month. 

You can watch Peterson speak with Rogan about how carnivore resolved his anxiety and depression. 

Amber O’Hearn, one of the most rigorous writers about the carnivore diet has credited it with resolving her bipolar depression and suicidal ideation. 

Things to Keep in Mind When Using a Ketogenic Diet to Treat Bipolar

The studies and personal accounts of using the ketogenic diet to treat bipolar and other psychiatric disorders are compelling. But there are a few areas of caution to keep in mind. 

  • There are side effects associated with keto and carnivore–they are usually temporary and easy to overcome, but it’s important to know what to look out for and how to remedy them. 
  • Some medications can interfere with the therapeutic benefits of keto by raising blood glucose levels. 
  • You may need to adjust psychiatric medications, which needs to be done with the supervision of psychiatrists with knowledge of low-carb, high-fat diets. 

Ketogenic Diet for Bipolar and Psychiatric Disorders: The Bottom Line

The ketogenic diet has been successfully used to treat drug-resistant epilepsy for over 100 years. 

The same mechanisms that make keto effective against epilepsy suggest that it can be therapeutic for bipolar and other psychiatric disorders. 

Though more research needs to be done, preliminary studies show unprecedented positive outcomes when using the ketogenic diet to treat bipolar and other mood disorders.

Concept of intermittent fasting, diet and weight loss. Plate as Alarm clock on blue
Liam McAuliffe

The 24 Hour Fast: Benefits and How To

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The 24 hour fast is an intermittent fasting strategy that can yield powerful benefits, even when practiced once a week. 

When you stop eating for 24 hours you trigger various beneficial and regenerative bodily processes that

  • support metabolic health
  • reduce the risk of heart disease
  • metabolize fat stored body fat 
  • regulate blood sugar
  • improve cholesterol and triglycerides levels
  • stimulate human growth hormones
  • activate autophagy and stem cell production
  • reduce the risk of various cancers

In this article, we’ll explore how to do a 24-hour fast, and the ways that fasting can support your health goals. 

[TOC]

What is the 24-Hour Fast?

A 24 hour fast calls for abstaining from food and drinking only non-caloric beverages for a 24-hour period between meals. 

The 24 hour fast is often associated with the “Eat Stop Eat” intermittent fasting cadence that calls for abstaining from eating for 24 hours once or twice a week with 2 to five days between fasting periods. 

Eat Stop Eat was developed by nutritional researcher Brad Pilon based on data from his studies at the University of Guelph.  His findings were popularized in the popular book “Eat Stop Eat.” 

How to Do a 24 Hour Fast? 

A 24 hour fast usually begins at sundown on the first day and ends at the same time the next day. 

Linking your fasting period with circadian rhythms takes advantage of innate metabolic processes in your body that are governed by natural light and dark cycles. 

What Can I Drink on a 24 Hour Fast? 

It’s a given that you can’t eat food during a 24 hour fasting period, but beverages can be a gray area. 

Most people stick with mineral water, while others drink black coffee or tea. A cup of black coffee contributes 2-3 calories, which isn’t enough to interfere with the fasting metabolic state.

24 hour fasting schedule

What Happens To Your Metabolism on a 24 Hour Fast? 

After restricting calories for 12-36 hours of fasting your body will begin breaking down fatty acids into potent energy molecules called ketones.

Concurrently, at the 16-18 hour mark, your body will activate a process of cellular repair and renewal called autophagy. But it’s important to keep in mind that intermittent fasting only stimulates significant autophagy when you align your fasting period spans overnight.

24-Hour Fast Benefits

Now that you’re familiar with the basics of a 24-hour fast, let’s explore the various possible health benefits, including:

  • Improved body composition
  • Improved insulin sensitivity
  • Improved cellular health 
  • Increased HGH production
  • Increased BDNF production
  • Reduced inflammation

Weight Loss and Improved Body Composition

The 24-hour fast is widely used as a way to “melt” away excess body fat. 

Animal studies show that fasting rapidly increases “fatty acid oxidation,” which means the breakdown and use of stored body fat as energy.

The process of fat oxidation occurs when the absence of carbs causes the hormone insulin to drop and norephedrine to rise.

Increased fat oxidation due to intermittent fasting has been shown to promote weight loss and increase lean muscle mass.

Studies show that intermittent fasting can result in the loss of up to 9.9% of body weight.

Another factor in intermittent fasting weight loss is increased metabolic rate. Studies show that fasting can raise metabolic rate by 14%. A higher metabolic rate means that your body is burning calories even at a resting state.

Cellular Renewal (Autophagy)

Autophagy means “self-devouring,” and it refers to a process where your body recycles old cells and damaged cell parts into new cells. 

In addition to removing damaged and old cells, autophagy removes infectious and toxic bacteria and viruses.

When your body doesn’t have the opportunity to go into cycles of autophagy it can be more susceptible to infectious diseases, diabetes, various cancers, and neurological diseases. 

Autophagy steps. Schematic diagram. Natural mechanism in the cell that removes unnecessary components. Vector illustration

Research shows that autophagy offers numerous benefits, including: 

  • Longevity and anti-aging properties
  • Reduced Inflammation
  • Anti-cancer properties
  • Improved heart health
  • Protection against neurodegenerative diseases

Increased Stem Cell Production and Intestinal Healing

As we get older our body’s ability to produce stem cells diminishes. This can make it difficult for our gastrointestinal cells to recover from damage caused by plant-toxins, antinutrients, and excess carbohydrates. 

Damaged intestinal cells can result in a condition called intestinal permeability or leaky gut. This allows toxins to pass into the bloodstream, where they travel throughout the body, causing widespread inflammation.

MIT researchers have discovered that a 24-hour fast can stimulate stem cell production, effectively reversing age-related loss of stem cell function. 

Stem cells stimulated by the 24-hour fast are associated with increased energy, cellular protection, and various markers of youthfulness.  

MIT researcher Dr. David Sabatini concluded that the 24-hour fast “provided evidence that fasting induces a metabolic switch in the intestinal stem cells, from utilizing carbohydrates to burning fat.” And that this switch “enhanced [cell] function significantly.” 

Improved Insulin Sensitivity

A 2022 systemic review looked at numerous studies on intermittent fasting. The researchers concluded that fasting is so effective at improving insulin resistance that it can be used as a treatment for numerous chronic diseases associated with insulin resistance.

Chronically elevated insulin levels are associated with heart disease, type 2 diabetes, and  PCOS, cognitive function, and memory loss.

Improving insulin sensitivity is associated with other benefits, including: 

  • Clearer skin
  • less water retention
  • Improvement of diabetic symptoms
  • Lower risk of heart disease
  • Resolution of PCOS
  • Improved cognition and neurological protection

Memory-and-Insulin-1-1

Increased HGH (Human Growth Hormone)

Higher levels of serum HGH (human growth hormone) are associated with improved muscle mass, better memory, reduced water retention, and reduced cortisol (stress hormone) levels.

One classic study with 200 participants found that a 24 hour fast increased HGH by a factor of 20 in men and 13 in women.

24-Hour Fast for Increased BDNF

BDNF-1, stands for brain-derived neurotrophic factor. This hormone is associated with the creation of brain cells, leading neuropsychiatrist John J. Ratey to call it, “Miracle-Gro for the brain.”

Increased serum levels of BDNF are associated with better learning and the development of new neural pathways.

Low levels of BDNF are associated with neurodegenerative diseases, including Parkinson’s and Alzheimer’s.

Animal studies show that intermittent fasting can increase BDNF and that this effect may contribute to reductions in depression, anxiety, and neurodegenerative diseases.

Reduced Inflammation 

Diseases associated with chronic inflammation kill 3 out of 5 people worldwide, making chronic inflammation the deadliest factor on earth. 60% of the U.S. population has at least one chronic inflammatory condition. 2

Common chronic inflammatory diseases include heart disease, stroke, respiratory diseases, cancer, obesity, and diabetes.

24-hour fasting can combat inflammation in three key ways: 

  1. Stimulating intestinal stem cells that heal intestinal permeability 
  2. Stimulating autophagy that removes and recycles damaged cells that cause inflammation
  3. Reducing circulating monocytes (inflammatory white blood cells)

graphic showing reduction of inflammation from intermittent fasting

Source: Jordan et al., 2019, Cell 178, 1102–1114 August 22, 2019 ª 2019 Published by Elsevier Inc.

Studies show that the anti-inflammatory effects of fasting make it an effective therapy for rheumatoid arthritis, Sjogren’s, MS, and other inflammatory disorders.

Potential Drawbacks of a 24-Hour Fast

For most people, a 24 hour fast may be a safe and effective lifestyle change that contributes the benefits listed above. But some populations may want to consider if the 24-hour fast is right for them. 

Women 

Calorie restriction has a different effect on the hypothalamus of women and men. 

This brain are is responsible for the release of luteinizing hormone (LH) and follicle-stimulating hormone (FSH). Disrupting these two hormones can interfere with female fertility, ovary size, and bone health.

You an learn more from our intermittent fasting for women article. In short, it may be best for women to try a gentler approach to IF, like 16/8 or 12/12. 

Hard Training Athletes

Intense physical exercise requires high caloric intake–not eating for 24 hours will not support intensive exercise in most people. 

People with Eating disorders

Intermittent fasting is not recommended for people with eating disorders. It can be used as a mask for anorexia. And the feasting component at the end of the fast can exacerbate bulimia.  

Foods to Eat Before and After a 24-Hour Fast

Eating before and after 24 hours will supply your body with the fuel to nourish new cell growth. 

To promote ketosis and stem cell health, choose nourishing, nutrient-dense whole foods, including

Remember that the benefits of intermittent fasting aren’t only linked to restricting calories but by optimizing metabolic health. What you eat is as important as when you do and don’t eat. 

24-Hour Fast: The Takeaway

The 24-hour fast has been shown to promote weight loss, improve focus, reduce inflammation, and stimulate cellular renewal. 

The benefits of intermittent fasting protocols, including the 24-hour fast, are likely due to how they mimic the feeding patterns that humans have evolved on for nearly 2 million years.4 

When our ancestors had a successful hunt, they feasted on fatty animals. Between hunts, they fasted, allowing their bodies to rest and renew. 

As with any fasting protocol, it’s important to listen to your body and make necessary adjustments.

sliced fresh pork liver in a bowl on the old wooden background.copy space background
Liam McAuliffe

Top 10 Benefits of Eating Liver: Nature’s Multivitamin

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Liver is one of the most nutrient-dense foods on earth, and the benefits of eating liver are directly related to this incredible nutrient abundance. 

Liver is the world’s most concentrated source of vitamin A and one of the top sources of vitamin B12. These two nutrients alone would make liver a bonafide superfood even before considering the robust amounts of heme, iron, choline, copper, and other important B vitamins. 

Liver also provides an as-yet-to-be-identified anti-fatigue factor that makes it a favorite among endurance athletes. 

In this article, we’ll explore how liver’s unparalleled complex of nutrients can directly translate into tangible health benefits. 

[TOC]

The Best Types of Liver to Eat

There are numerous types of liver you can eat, and each has a unique nutrition profile. That said, all types of liver tend to be rich in vitamin A, B vitamins, and liver-specific peptides. 

Popular edible types of liver, include: 

  • Beef liver–the most accessible type of liver, loaded with vitamins B12, A, K2, copper, and zinc. A complete superfood.  
  • Lamb liver–one of the most concentrated animal sources of selenium, 200% RDI per 100 grams. 
  • Pork liver–higher in selenium than beef or chicken liver. Selenium is a thyroid-boosting mineral that plays important roles in regulating immunity and facilitating DNA production.
  • Duck liver–At 1330% of your RDV of vitamin A per 100 grams, duck liver is one of nature’s most potent sources of this nutrient. 
  • Chicken liver–one of the best animal sources of vitamin C, with ​​30% RDI per 100-gram serving.
  • Goose liver–100 grams of goose liver pate has 369 mcg or 308% of the RDI of vitamin K2, which is crucial for bone, dental, and heart health. 

1 Increased Stamina

Liver is famous for its stamina-boosting x-factor. Scientists still haven’t isolated why the liver is so energizing. And it’s not the incredibly high levels of vitamin B. 

The stamina-boosting effects of eating liver were publicized in a 1975 article in Prevention Magazine. 

The article described an experiment where the endurance of three groups of rats was tested by subjecting them to swimming in a barrel of water. 

The first group of rats wasn’t fed anything. The second group was given B vitamins. And the third group was fed powdered liver. 

The group fed no food swam for an average of 13.3 minutes. The group fed B vitamins swam for 13.4 minutes on average. 

Of the twelve rats fed liver, one swam for 63 minutes, another for 83 minutes, and a third for 87 minutes. And the remaining nine rats were still swimming when the test ended after 2 hours (120 minutes).

2 Supports Mental Health

As one of nature’s most concentrated sources of vitamin B12, liver can provide antidepressant properties.

A 2013 randomized control trial found that supplementation of Vitamin B12 significantly improved depressive symptoms.

The dose of vitamin B12 you get from liver is even greater than standard supplementation. But this is one vitamin where you don’t have to worry about overdoing it. Your body will store excess vitamin B12 in the liver and access it when needed. 

A 100-gram serving of liver also provides around 50% of your RDI of zinc. Zinc is another micronutrient that has been shown to provide antidepressant properties.5

3 Supports Bone and Dental Health

Beef liver is one of the world’s most concentrated sources of vitamin K2, with 106 mcg, or 88% of your DV in K2 per 100 grams. While goose liver is king with over 300% RDI per serving. 

K2 has been shown to activate the protein osteocalcin, which stimulates the production of dentin–the calcified tissue beneath teeth enamel.

Additionally, K2 activates matrix GLA, another protein that binds calcium to bones.

A study of 244 postmenopausal women (high risk of osteoporosis) found that supplementing with K2 significantly reduced age-related bone mineral density loss.

4 Anti-Cancer Properties 

Two clinical trials have shown that vitamin K2 can reduce the recurrence of liver cancer while increasing survival time. Yet another instance where organ meats demonstrate a “like-supports-like” effect, by benefiting the corresponding organ in your body.

A large observational study with 11,000 men found that participants who consumed high amounts of K2 had a 63% lower risk of advanced prostate cancer. In this same study, K1, the version you get from plant foods, showed no effect.

A comprehensive 2021 review found that the antioxidant properties of vitamin A make it powerfully effective against various cancers.5

5 Supports Heart Health

Studies show that K2 found in liver can prevent the calcification of blood vessels, arteries, and kidneys.

One long-term study following participants for 7–10 years, found that people who ate the highest amounts of K2 were 52% less likely to develop artery calcification and at a 57% lower risk of mortality from heart disease.  

Additionally, B12 has been shown to provide cardioprotective properties by decreasing homocysteine levels associated with heart disease.

Zinc functions as a powerful antioxidant that helps fight oxidative stress and reduce inflammation associated with atherosclerosis and related cardiac disorders, cancer, neurodegeneration, immunologic disorders, and the aging process itself.

6 Supports Cognition 

Eating liver provides numerous micronutrients associated with healthy cognitive function, including:

  • Selenium
  • Copper
  • Niacin (Vitamin B3)
  • B12
  • Choline
  • Iron

Research shows that as selenium levels decrease with age they may contribute to declines in cognitive function.

Copper has also been shown to support cognition up to a specific inflection point.

Niacin (B3) has also been shown to support cognitive functioning, while a deficiency can lead to memory impairment.

Proper iron intake is associated with better attention, concentration, and memory.

7 Supports Gastrointestinal Health

A 100-gram serving of beef liver provides around 550% RDV of your vitamin A. 

Vitamin A enforces the mechanical barrier function of the skin and inner linings of the body.

These benefits can be especially important for intestinal health since most of the high-carb and plant-based foods in the modern diet promote the deterioration of the intestinal lining, leading to a condition called intestinal permeability, or “leaky gut.” 

When the intestinal barrier is breached, harmful pathogens, including carbs, plant toxins, and pesticides, can enter the bloodstream and travel to nearly every other part of the body, resulting in widespread chronic inflammation. 

The ability of vitamin A to heal the intestinal barrier prevents the passage of harmful pathogens into tissues and the bloodstream.

8 Supports Eye Health

Vitamin A in liver is critical for healthy vision, while vitamin a deficiency can lead to night blindness, inflammation of the eye, and general degradation of vision.

It’s important to highlight that vitamin A in liver comes in a bioavailable form called retinol.  In addition to healthy eyes, vitamin A supports healthy skin, physical growth, and fertility.

And make no mistake, the vitamin A precursor found in plant foods like carrots is nearly worthless. In 55% of people, only a very small percentage is absorbed by the body. While 45% of people aren’t able to convert and use any plant vitamin A.

In addition to vitamin A, zinc has been shown to support healthy eye function by reducing degenerative oxidation and inflammation.

9 Supports Immune Function

Vitamins B12, K2, and vitamin A have all been shown to significantly support healthy immune function and reduce inflammation. . Clin Calcium. 2005 Apr;15(4):605-10. Japanese. PMID: 15802772.”/]

While the zinc you get from liver is used by the body to activate T-cells that play a critical role in immune response. Low zinc levels are associated with numerous illnesses.

10 Enzymes That Support The Health of Your Own Liver

Liver contains numerous organ-specific enzymes. One enzyme in particular, cytochrome P450, has been shown to support hormone production, detoxification, and the healthy functioning of your own liver.

Bonus: A Source of Dietary Nucleic Acids 

You won’t see these on nutrition labels, and your body generally makes enough, but in times of stress and healing, it may be important to get nucleic acids through your diet. 

Nucleic acids in liver can support numerous physiological processes, including

  • Immune function
  • Digestion
  • Muscle recovery
  • Reduced inflammation
  • Reduced oxidative stress
  • Proper metabolism

How Often Should You Eat Liver to Get These Benefits? 

Because most edible liver is very high in vitamin A, it’s important to treat liver more as a supplement than a main course. 

Vitamin A is fat-soluble, which means that it can accumulate in your own liver. An overabundance of vitamin A can cause health issues, including liver damage and birth defects. 

It is also possible to consume too much Iron. 

For these reasons, we recommend consuming up to 100 grams of beef, lamb, bison, or duck liver 1-3 times per week. 

Chicken liver has less vitamin A and may be consumed 3 to 4 times per week. 

Because liver is so rich in nutrients, it is important to see if any supplements you are taking also provide nutrients that are already high in liver. 

However, the symptoms of eating too much liver are slow and chronic slow or chronic, rather than acute. 

Liver Nutrition 

For your reference, here’s the complete nutrition guide for beef liver.

Beef Liver
Based on 100 grams
Calories135
Fat3.6g
Protein20.4g
Net Carbs3.9g
Vitamins%Daily Value
Vitamin A   

Vitamin B6  

Vitamin B12  

Thiamine

Riboflavin B2

Niacin 

Folate 

Choline

Vitamin C  

Vitamin D   

Vitamin K  

4968μg

1mg

59.3μg

0.2mg

2.8mg

13.2mg

290μg

333.3mg

1.3mg

1.2μg

3.1μg

552%

84%

2471%

13%

163%

66%

73%

61%

3%

8%

3%

MINERALS
Iron Magnesium

Phosphorus 

Zinc  

Copper

Manganese

Selenium

4.9mg18mg

387mg

4mg

9.8mg

0.3mg

39.7μg

62%6%

39%

27%

488%

16%

57%

Liver Compared to other So-Called Superfoods

Below you can see how beef liver stacks up to normal muscle meat and popular plant foods.

APPLE (100 g)CARROTS (100 g)RED MEAT (100 g)BEEF LIVER (100 g)
Calcium3.0 mg3.3 mg11.0 mg11.0 mg
Phosphorus6.0 mg31.0 mg140.0 mg476.0 mg
Magnesium4.8 mg6.2 mg15.0 mg18.0 mg
Potassium139.0 mg222.0 mg370.0 mg380.0 mg
Iron.1 mg.6 mg3.3 mg8.8 mg
Zinc.05 mg.3 mg4.4 mg4.0 mg
Copper.04 mg.08 mg.18 mg12.0 mg
Vitamin ANoneNone40 IU53,400 IU
Vitamin DNoneNoneTrace19 IU
Vitamin E.37 mg.11 mg1.7 mg.63 mg
Vitamin C7.0 mg6.0 mgNone27.0 mg
Thiamin.03 mg.05 mg.05 mg.26 mg
Riboflavin.02 mg.05 mg.20 mg4.19 mg
Niacin.10 mg.60 mg4.0 mg16.5 mg
Pantothenic Acid.11 mg.19 mg.42 mg8.8 mg
Vitamin B6.03 mg.10 mg.07 mg.73 mg
Folate8.0 mcg24.0 mcg4.0 mcg145.0 mcg
BiotinNone.42 mcg2.08 mcg96.0 mcg
Vitamin B12NoneNone1.84 mcg111.3 mcg

 

Dr. Kiltz’s Nutritional Solutions Desiccated Liver Supplements, and Organ Meats Supplements are both ways to get the benefits of eating liver in a convenient, odorless, and tasteless tablet. 

These supplements are sourced from New Zealand grass-fed beef, the industry gold standard in terms of animal welfare and nutrient abundance. 

They’re also freeze-dried to lock in nutrients. 

Top 10 Benefits of Eating Liver: The Bottom Line

Liver is one of the healthiest foods on earth thanks to an unmatchable abundance of essential and bioavailable nutrients. 

Liver combines vitamin A, B vitamins, vitamin K2, choline, selenium, copper, iron, and zinc into a natural multivitamin that contributes to numerous interconnected health benefits, including:

  1. stamina
  2. mental health
  3. bone and dental health
  4. Anti-cancer properties
  5. heart health
  6. Healthy cognition
  7. gastrointestinal health
  8. Eye health
  9. Immune function
  10. Liver health
Fresh brown eggs with printed of nutrition facts on eggsshell.
Liam McAuliffe

Choline in Eggs: How Much and Benefits

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Eggs are one of the most nutritious foods on earth. This makes sense, considering that eggs contain all the nutrients needed to produce a complex living creature. Choline is one of the most vital nutrients in eggs, and most people haven’t heard of it.

Choline is essential for many bodily processes, including metabolism, neurotransmitter synthesis, brain and fetal development, and more.

In this article, we’ll explore the importance of choline, how much you need, and how much choline you get from eggs. 

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What is Choline? 

Choline is an essential water-soluble compound that is neither a vitamin nor a mineral, yet it acts much like a vitamin and is often grouped with other B vitamins due to its similar properties. 

“Essential” in this context means that even though your body produces some choline on its own, you need to get most of your choline from dietary sources in order to support normal bodily functions. 

Interestingly, choline is only recently discovered, as far as nutrients go. It was identified as an essential nutrient by the Institute of Medicine in 1998.1

Choline has many roles in the body, including   : 

  • neurotransmitter synthesis
  • cell-membrane signaling
  • lipid transport
  • methyl-group metabolism.
  • crucial for brain development
  • memory development in infants
  • can lower the risk of neural tube defects in infants
  • Important pregnant and nursing women due to its effects on fetal and brain development in infants 

What Happens if You Don’t Get Enough Choline? 

Choline plays a wide role in many critical bodily functions, so choline deficiency can have widespread and serious effects, including

  • diseases such as liver disease
  • atherosclerosis
  • neurological disorders.

Additionally, research shows that a low intake of choline can increase your risk of pregnancy complications, including preeclampsia, premature birth, and low birth weight.

diagram of child head with nutrients as parts of brain

How Much Choline is in Eggs? 

Eggs are one of the highest food sources of choline

A single large egg provides 147 mg per large egg–around 25% of your RDI.  

A normal 2-3 egg breakfast provides 50-75% of your RDI. 

And be sure to eat the yolk. As with other nutrients, the egg yolk contains nearly all the choline in eggs. There’s a whopping 680 milligrams per 100 grams of egg yolk.  

How Much Choline Do I Need? 

The current RDI of choline for men is 550 mg/day and for women is 425 mg/day. 

But like all nutrient RDIs, the amount you need may vary depending on age, gender, and life stage.

It’s worth highlighting that recent research has revealed that 90% of the American population does not meet this recommended choline intake.

The RDIs for different age and gender groups are as follows:

  • Infants (0-6 months): 125 milligrams per day
  • Infants (7-12 months): 150 milligrams per day
  • Children (1-3 years): 200 milligrams per day
  • Children (4-8 years): 250 milligrams per day
  • Children (9-13 years): 375 milligrams per day
  • Adolescents (14-18 years): 550 milligrams per day
  • Adults (19 years and older): 425 milligrams per day for women and 550 milligrams per day for men

People at increased risk for choline deficits include: 

  • Endurance athletes: Choline levels decline over long periods of exercise.
  • Heavy drinkers: Drinking alcohol increases your choline requirements putting you at greater risk for deficiency
  • Postmenopausal women: The hormone estrogen plays a role in producing choline in the body. When estrogen levels drop during menopause, women may be at risk of deficiency
  • Pregnant women: Choline plays an important role in infant development, leading to possible deficiency in the mother carrying the child.

Benefits of Choline in Eggs

Here’s a brief, slightly technical summary of the key benefits of choline; 

  • Supports the structure of cell membranes: Choline is a key component of phosphatidylcholine. This is a type of phospholipid that is a major component of cell membranes. It helps to maintain the integrity and fluidity of cell membranes, which is important for proper cell functioning.
  • Aids in the production of neurotransmitters: Choline is involved in the synthesis of acetylcholine, a neurotransmitter that is important for learning and memory. It may also play a role in the production of other neurotransmitters such as dopamine and serotonin.
  • Supports liver function: Choline is involved in the metabolism of fat in the liver and may help to prevent the accumulation of excess fat in this organ. It may also help to reduce the risk of liver disease and improve liver function in people with existing liver conditions.
  • May improve brain function: Some research suggests that choline may help to improve memory and cognitive function, particularly in older adults.
  • May reduce inflammation: Choline may have anti-inflammatory effects and may help to reduce inflammation in the body.
  • One study determined that a higher dietary intake around the time of conception was associated with a lower risk of neural tube defects.

Sources of Choline other than Eggs

For people with egg allergies, it is possible to get adequate choline from other dietary sources, including: 

  • beef liver: 333 mg per 100 grams–66% RDI
  • Salmon: 200 mg per 100 grams–40% RDI
  • Beef muscle meat: 132 mg per 100 grams–26% RDI

Prenatal Supplements

For pregnant and breastfeeding women or women who are trying to become pregnant, a high-quality prenatal supplement with choline may be a good option. 

Dr. Kiltz’s Peak Prenatal supplement provides  550 mg of VitaCholine™ for 100% of your RDI. 

image of peak prenatal supplement jar

Beef Liver Supplements 

Beef liver supplements are a convenient and tasteless way to make “nature’s multivitamin” part of your daily routine. In addition to choline, beef liver supplies high levels of vitamin A retinol, and B12. 

What About Eggs and Heart Disease?

The idea that dietary cholesterol and saturated fat from eggs cause heart disease has been thoroughly debunked by modern science. 

Not only are dietary saturated fat and cholesterol not harmful, but the choline in eggs may also play a cardioprotective role. 

Choline is a precursor of a compound called acetylcholine linked to cardioprotective compounds called cardiomyocytes that increase the body’s ability to tolerate injury to the heart’s musculature.

title from study on eggs and heart disease

In this 2018 study, researchers gathered data from half a million Chinese adults and found that people who ate eggs daily had  : 

  • 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 

Furthermore, dozens of modern studies link high cholesterol with lower mortality risks. Many studies also link low cholesterol with numerous increased health risks, including all-cause mortality.

Choline in Eggs: The Takeaway

Eggs are a good source of choline, an important nutrient for brain and liver function, as well as for the development of the nervous system in fetuses and infants. 

Choline is found in greatest abundance in animal products, including eggs. 

Research suggests that choline is important for brain function, including memory and learning, and that it may have potential as a treatment for neurological disorders such as Alzheimer’s disease and Parkinson’s disease. 

A single large egg contains about 147 milligrams of choline, around 30% of the average recommended daily intake (RDI) for adults. 

This makes eggs an excellent source of choline and a good choice for people looking to increase their intake of this important nutrient.

Cute cartoon smiling healthy kidney character with dumbbells. Human anatomy genitourinary system internal organ giving advice to keep active and doing fit sports vector illustration
Liam McAuliffe

Is the Carnivore Diet Safe for Your Kidneys?

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A common carnivore diet concern is that it can harm the kidneys. This concern is based on the myth that high-protein intake causes excess strain on the kidneys. 

In fact, studies show that though increased protein does require the kidneys to filter more nitrogen as a byproduct from protein, there is no evidence that this harms the kidneys. 

When considering the effects of a carnivore diet, it’s far more likely that this way of eating dramatically reduces the main risk factors for developing kidney disease, including metabolic syndrome and type-II diabetes. 

In this article, we’ll explore what the science says about how a carnivore diet can affect kidney health. 

[TOC]

What is the Carnivore Diet? 

The carnivore diet is a high-fat, low-carb, moderate-protein way of eating. It eliminates all plant foods, and entails consuming only animal products. 

People choose carnivore as a way to realign their dietary habits with the way that humans evolved to eat–as hypercarnivorous apex predators–for nearly 2 million years before the advent for agriculture only 10,000 years ago.

The carnivore diet approach to health and wellness views ​​animal fats, muscle, and micronutrients as the foundation of all healthy physiological processes beginning with cell structures and hormonal regulation. 

Plant products and carbohydrates are non-essential–meaning they are not necessary for our health and survival. They expose the body to antigenic stressors, including excess fiber, carbs, and naturally occurring antinutrients and toxins. These plant food factors damage tissues and promote chronic inflammation and autoimmune disorders–the roots of modern diseases.

How High Protein Diets Do and Do Not Affect Kidney Health

The concern that a carnivore diet may harm kidneys is based on the view that one of the main roles of the kidneys is to metabolize and filter out nitrogen resulting from consuming protein. 

It follows that high protein intake leads to a process called “hyperfiltration” and that this puts a strain on the kidneys that can cause damage. 

Studies do show that high-protein diets result in changes in kidney function, including glomerular filtration rate (GFR)  AKA “hyperfiltration” of nitrogen from protein metabolism.

And there is some research showing that high-protein diets can be harmful for people with pre-existing chronic kidney diseases. 

However, studies show that in people with healthy kidneys, hyperfiltration is normal, adaptive, and not harmful.5 

We see this healthy adaptive response play out in the long term for people who have donated a kidney and are left with only one kidney. 

The remaining kidney is tasked with filtering much more protein, and their GFR (a marker of hyperfiltration) goes up. However, studies show that kidney donors do not have an elevated risk of kidney disease.

A 2018 meta-analysis of numerous randomized control trials found no evidence that low-carb diets harm kidney health, even for people with type 2 diabetes.

The Greatest Risk Factors for Kidney Damage

When considering the health of your kidneys, the science is clear that increased protein intake is not a concern for people with normal kidney function. 

The real risk factors for kidney damage and disease are chronic inflammatory conditions, including type 2 diabetes, heart disease, and metabolic syndrome. 

All of these conditions are strongly related to the Standard American diet loaded with inflammatory vegetable oils and carbohydrates.

Studies show that even for non-diabetic people, consuming more carbs increases the risk of chronic kidney disease.4

As a low-carb, high-fat, moderate-protein diet, carnivore may dramatically reduce the risk of kidney disease. 

Effects of The Carnivore Diet on Kidneys: The Takeaway

Eating an all meat carnivore diet increases protein intake for most people. 

Since one of the main biological functions of the kidneys is to filter out byproducts from protein metabolism, there may be a fear of excessive strain on the kidneys, leading to damage and disease. 

However, there is a robust body of evidence showing that, for people with normal liver function, increased protein metabolism and filtration in the kidneys is a healthy, normal, and adaptive response with no long-term negative effects. 

The greatest risk factors for kidney disease are chronic inflammatory conditions linked to high-carb, modern diets, including type-2 diabetes, heart disease, and obesity. 

A low-carb, high-fat, moderate-protein carnivore diet can target the conditions that actually contribute to kidney disease.

Potatoes turned green from the light and sun, harmful potatoes with solanin poison.
Liam McAuliffe

Solanine Poisoning: A Plant Toxin You Should Know About

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Mainstream nutritional recommendations call for eating lots of plants. But what they fail to mention, either out of ignorance or agenda, is that plants contain numerous naturally occurring chemicals that can harm you. One of the most common and potentially harmful plant toxins is called solanine.

Found in potatoes, tomatoes, eggplants, and peppers, solanine inhibits enzymes, destroys cell membranes, harms your intestines, and acts as a neurotoxin.

In this article, we’ll explore what solanine is, why plants contain it in the first place, how much is harmful, and what you can do to avoid solanine poisoning. 

[TOC]

What is Solanine, and Why is it in Plants? 

Solanine nightshade poison molecule. Present in potatoes, especially in the green parts. Skeletal formula.

Solanine is a class of plant toxin called a glycoalkaloid

A glycoalkaloid is one of numerous plant defense mechanisms evolved to protect against being eaten by predators and infected by bacteria, fungi, and viruses. 

At first, most people find it surprising that plants are armed and dangerous. 

But consider that plants, like all other forms of lifeforms, prioritize survival above all else. They certainly don’t prioritize human health! 

Without fangs, feet, fists, and claws, plants evolved an arsenal of chemical defenses called phytoalexins. Humans are predators, and these plant defenses are aimed at us.

What Does Solanine Do to Humans?

Research shows solanine can weaken and breach the membranes of red blood cells and destroy mitochondria–the parts of cells that generate energy. 

The ability of solanine to rupture cells may be one of the key factors in intestinal permeability, known as “leaky gut.”

Intestinal permeability allows plant toxins and other pathogens to cross into the bloodstream, where they become deposited throughout the body leading to widespread chronic inflammation and autoimmune conditions. 

Though for most people, small amounts of solanine won’t cause much harm, research shows that with repeated ingestion over time, alpha-solanine can enter the bloodstream and that it can take a long time for your body to break it down, allowing it to accumulate and cause damage.

Other research shows that solanine can act as neurotoxins and enzyme inhibitors with sometimes fatal effects.

In animal studies, glycoalkaloids, including solanine, have been shown to damage a thin cellular membrane called the glycocalyx in the intestine resulting in limited nutrient absorption [5]. 

While other animal studies have shown that consuming glycoalkaloids can result in birth defects.

Solanine Poisoning Symptoms

Symptoms of solanine poisoning can present themselves after consuming just 1 kg of tainted potatoes. 

Though having a healthy gastrointestinal tract will help limit the symptoms of solanine exposure, consuming large amounts of green, damaged, and sprouting potatoes can result in acute and dangerous toxicity. 

Symptoms of mild to moderate solanine poisoning include : 

  • Headache
  • Vomiting
  • Diarrhea
  • Apathy
  • Restlessness
  • Drowsiness
  • Fever
  • Low blood pressure
  • Weakness
  • Tremors

Extreme physical symptoms of solanine poisoning can result in:

  • Spina bifida birth defect
  • Cardiac arrest
  • Fatality

Solanine poisoning can also present as cognitive impairments, including 

  • mental confusion
  • Rambling
  • Incoherence
  • Stupor
  • Hallucinations
  • Dizziness
  • visual disturbances 

How Much Solanine is Harmful? 

Solanine poisoning typically occurs after ingesting large amounts of solanine, typically found in green or unripe potatoes, tomatoes, or eggplants.

The toxic solanine dose can vary depending on various factors such as body weight, age, and overall health. 

Humans can experience solanine toxicity when ingesting as little as 1 mg of solanine per kg body weight. 

3 mg/kg of body weight can lead to death. 

For example, a 150 lb person can experience toxicity when consuming 68 mg of solanine. For a 150 lb person, 302 mg of solanine may be fatal.

The American Food and Drug Administration hasn’t established a maximum solanine content in foods. However,  the Canadian equivalent, Health Canada, has stated that the max level of total glycoalkaloids, including solanine, is 20 mg per 100 grams of potatoes consumed.

Glycoalkaloid and solanine levels in common potato products

FOOD TYPECHACONINESOLANINETOTAL GLYCOALKALOID CONCENTRATIONS
POTATO CHIPS (1 OZ BAG).36-.88 mg.29-1.4 mg 2.7 -12.4 mg/ 28 gram bag
FRIED POTATO SKINS (4 OZ)4.4-13.6 mg2.0-9.5 mg6.4- 23.1 mg/4 oz

A Story of Mass Solanine Poisoning

Sad and aggressive Little sick boy holding his head with his hand on plane isolated background with copy space

Autumn, South London1979. 78 schoolboys and their monitors all feel suddenly and violently ill. 

They suffered from vomiting, abdominal pain, and diarrhea.  Some were even incapacitated by effects on the central nervous system. Some went comatose and violently convulsed. Others experienced the collapse of parts of their circulatory system. Some students hallucinated for days following the incident. 

Luckily, all the boys and their caretakers recovered. 

The cause of this violent and debilitating distress was merely a bag of potatoes that had been in storage since the previous summer.

How to Identify Solanine in Potatoes? 

small potatoes going green and sprouting as result of incorrect

The main way to identify the presence of solanine in potatoes–their most common dietary source–is by a green color. 

Though the green color itself is caused by chlorophyll, it signifies that the plant has been exposed to lots of light, which causes concentrations of solanine.

Solanine Foods

Set of different nightshade vegetables (whole and cut in half) i

Solanine is also found in the stems, leaves, and unripe or overripe fruit of numerous nightshade vegetables.  

Not coincidentally, nightshades go by the scientific name Solanaceae. Common nightshades that contain solanine include 

  • Potatoes
  • Tomatoes
  • Eggplants
  • Peppers

How to Avoid Solanine Poisoning

A few tips for avoiding solanine poisoning include: 

  1. Avoid eating green or unripe nightshade vegetables: Solanine is found in the stems, leaves, and unripe fruit of nightshade plants, such as potatoes, tomatoes, and eggplants. The solanine content of these plants decreases as they ripen, so ripe fruit and vegetables generally have lower levels of solanine.
  2. Remove the green parts of nightshade vegetables: If you do decide to consume nightshade vegetables, be sure to remove the green parts, such as the shoots and leaves. 
  3. Store nightshade vegetables properly: Proper storage can help to prevent the formation of solanine in nightshade vegetables. Keep potatoes in a cool, dry place away from light. Exposure to light can cause them to turn green and increase their solanine content.
  4. Don’t eat spoiled or moldy nightshade vegetables.
  5. Wash nightshade vegetables thoroughly: Washing nightshade vegetables thoroughly before consuming them can help to remove any dirt, bacteria, or other contaminants that may be present. 

The Bottom Line on Solanine Poisoning

Solanine is a naturally occurring plant toxin common in nightshade vegetables, including potatoes, eggplant, peppers, and tomatoes. 

These plants evolved solanine as a chemical defense against predation and infection. 

Vegetables can develop high concentrations of solanine when they are unripe or stored improperly and for too long.

Solanine poisoning can occur at relatively low doses of contaminated vegetables.

Symptoms of solanine poisoning run along a spectrum of mild digestive discomfort to severe physical and cognitive impairment, including death. 

Chronic, low-dose exposure may contribute to intestinal permeability and autoimmune disorders. 

To avoid solanine poisoning, it’s best to avoid nightshades and, at the very least, to ensure that your vegetables are fresh, ripe, undamaged, and well-cooked. 

sea salt in bowl and in spoon on wooden background
Liam McAuliffe

Magnesium on the Keto Diet: How Much and Foods To Eat

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A high-fat low-carb keto diet can have specific effects on your magnesium levels and dietary needs. 

In this article, we’ll explore what magnesium is, why it’s important, how a keto diet affects your magnesium in the body, and how to get enough magnesium on keto through specific foods. 

[TOC]

What is Magnesium, and Why is it Important? 

Magnesium is an essential electrolyte. The small electrical charge that it carries allows it to function like a spark plug igniting over 600 cellular processes, all of which underlie vital bodily functions, including : 

  1. Normal nerve function
  2. Building and maintaining muscle 
  3. Maintaining glucose levels
  4. Creating DNA and RNA–the genetic machinery that runs every system in our bodies
  5. Maintaining your heart rhythm
  6. Synthesizing proteins into ATP–the fundamental energy molecule in your body

Symptoms of Magnesium Deficiency on Keto

Magnesium plays a key role in the synthesis of ATP–the energy currency for your body. As such an important component, low magnesium levels can result in numerous impairing and potentially serious symptoms, including

  • Muscle spasms and cramps
  • Numbness and tingling
  • Seizures
  • Migraines
  • Abnormal heart rhythms
  • Personality changes
  • Difficulty swallowing
  • Lack of appetite
  • Weakness
  • Fatigue

It’s worth noting that many of these symptoms can also be caused by other medical conditions. If you’re experiencing these symptoms with regularity it’s best to consult a healthcare professional.

How Much Magnesium on a Keto Diet?

Though some keto dieters believe that you need less magnesium when reducing carbs, it is best to air on the side of caution and consume enough dietary magnesium to meet the recommended RDI.

Magnesium needs vary depending on individual genetics, age, conditions, and activity levels. Here are the RDIs for magnesium for some common groups :

  • Adult males: 400-420 mg/day
  • Adult females: 310-320 mg/day
  • Pregnant females: 350-400 mg/day
  • Breastfeeding females: 310-360 mg/day

How Does Keto Affect Magnesium Levels?

When you cut carbs on keto your insulin levels take a dramatic drop.

When insulin levels drop your body unlocks glycogen (carbs stored in your muscle tissue). Glycogen is attached to water molecules, so in order to access the glycogen, your body flushes water and electrolytes. 

This flushing occurs in the first week or so of keto, and it can temporarily cause low levels of magnesium. 

Low levels of magnesium and other electrolytes contribute to various keto side effects that, taken together, are often referred to as “keto flu.”  

While adapting to keto it may be important to seek high magnesium foods and supplements if needed. 

It’s also worth noting that in animal studies, a ketogenic diet has been shown to reduce some negative impacts of magnesium deficiency by boosting levels of circulating ketones–superior energy molecules created from fat.

Good Dietary Sources of Magnesium on a Ketogenic Diet

Keto-friendly plant foods, including nuts, seeds, dark chocolate, and some low-carb leafy greens are the most concentrated sources of magnesium on keto. 

However, these plant foods can come with drawbacks, including plant toxins, mycotoxins, antinutrients, and excess fiber. 

For people practicing an all-meat, carnivore, or ketovore diet, it is entirely possible to meet your magnesium needs when exclusively consuming animal products. 

Let’s take a look at these various dietary sources of magnesium on keto. 

Magnesium in Ruminant Meats 

raw cowboy steak on stone background, prime rib eye on bone, top view

Since ruminant meats, like beef, bison, and lamb are the caloric centerpieces of most keto diets, let’s take a look at the magnesium that they supply. 

Though fatty cuts of steak like ribeye are among the most nutrient-dense foods on earth, they are only moderate sources of magnesium. 

For example, steak and lamb provide around 22 mg of magnesium per 100-gram (3.5 oz) serving.

That said, steak is better measured by the pound on most keto diets. So a 1lb serving of steak or lamb provides around 100 mg of magnesium. 

That’s between 33% and 25% of your magnesium needs per 1 lb of meat. 

So where can you get the other 200-300 mg of magnesium? 

Fatty fish are a great place to turn to. 

Magnesium in Fish

Raw salmon filet on the ice

Fatty fish, led by king, AKA chinook salmon, are robust sources of magnesium. 

A 100-gram serving of king salmon provides 122 mg of magnesium. 

If we looked at a more realistic ½ lb serving size of salmon on keto, you’d get 275.72 mg of magnesium–69% RDI

So a keto meal plan that includes 1 lb of ruminant meat and ½ lb of salmon provides around 375 mg of magnesium, exceeding the RDI for women, and nearly meeting it for men.

If you’re on a pescatarian keto diet and you consume 1 pound of chinook (king) salmon, you’d more than meet your RDI with 549 mg, or around 137% RDI. 

Other keto fish that provide significant magnesium include

  • Atlantic Mackerel: 97 mg per 100 grams
  • Anchovies (canned): 69 mg per 100 grams
  • Sardines: 58 mg per 100 grams

Magnesium in Mollusks and Crustaceans

Shellfish, including oysters and mussels, provide relatively high levels of magnesium. They also boast extremely high levels of vitamin B and zinc. 

High magnesium mollusks and crustaceans include

  • King crab: 63 mg per 100 grams
  • Oysters: 58 mg per 100 grams
  • Shrimp/prawns 39 mg per 100 grams
  • Mussels 37 mg per 100 grams

High Magnesium Keto-Friendly Plant Foods

Seeds are the best plant food source of magnesium but should be consumed sparingly. 

Most seeds are high in inflammatory Omega-6 fatty acids. They’re also high in excess fiber and can contain compounds designed to inhibit digestion. 

Examples of high-magnesium plant foods include:

  • Hemp seeds: 660 mg per 100 grams– 165% RDI
  • Sunflower seeds: 325 mg per 100 grams– 81% RDI
  • Dark chocolate (90% cacao): 252.2 mg per 100 grams– 63% RDI
  • Pumpkin seeds: 162 mg per 100 grams– 40% RDI

Magnesium in Pork

Slices of tasty fried bacon on black wooden table, closeup

Pork is another fatty meat that plays a starring role in many keto diets. 

Though most pork provides less magnesium than ruminant meats, bacon is a decent source of magnesium. 

100 grams of bacon provides 33 mg or around 10% of your RDI. 

Magnesium in organ meats

Organ meats from ruminant animals contain similar levels of magnesium as muscle meats. 

Beef liver provides between 14-25 mg of magnesium per 100-gram serving. 

While beef pancreas provides 20.3 mg per 100-gram serving. 

Though organ meats won’t make a huge dent in your magnesium needs, they’ll more than top off your requirements for other hard-to-get  nutrients like vitamin A and B12. 

Magnesium in Keto Bone Broth

jar of beef bone broth on wooden kitchen toable top

Keto bone broth is a modest source of magnesium but a robust source beneficial amino acids like glycine. 

One cup (8 oz.) of bone broth contains 17 mg of magnesium.

Studies show that cooking time matters. So if you’re making your bone broth at home, keep in mind that cooking for twelve hours can yield 40% more magnesium than 8 hours of cooking. [1]

Magnesium in Keto Cheese

Blue cheese Gorgonzola on a rustic wooden background. Mold cheese with copyspace

Fatty keto cheeses are delicious and can provide rare and powerful peptides and a decent dose of magnesium. 

Keto cheeses high in magnesium include: 

  • Parmesan cheese: 38 mg per 100 grams
  • Sharp cheddar: 32 mg per 100 grams
  • Creamy blue cheese: 23 mg per 100 grams

Magnesium on the Carnivore Diet: The Bottom Line

Magnesium is an essential nutrient that plays a key role in numerous bodily functions. When transitioning to a high-fat, low-carb ketogenic diet, the body can flush electrolytes, including magnesium.

During this transitional period, it may be important to increase your magnesium intake either through focusing on high-magnesium keto-friendly foods and/or by supplementation. 

Though animal products are generally lower in magnesium than the plant sources with the highest amounts of magnesium, it is possible to meet your magnesium needs on a keto diet with the inclusion of some types of fatty fish, shellfish, and with small amounts of certain plant foods, especially hemp seeds, sunflower seeds, pumpkin seeds, and dark chocolate. 

It’s also worth noting that most people are magnesium deficient before going on a keto diet. 

Eliminating sugary, processed foods and consuming nutrient-dense animal foods will likely increase your magnesium intake to higher levels than before going keto. 

Joe rogan carnivore diet before and after
Liam McAuliffe

What is the Joe Rogan Carnivore Diet?

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Podcaster, comedian, and mixed martial arts aficionado Joe Rogan has been one of the most influential adopters of the carnivore diet. 

As the host of the most popular podcast in the world, Joe Rogan has provided a platform to other influential carnivore dieters, including Dr. Shawn Baker, Dr. Paul Saladino, and psychologist Jordan Peterson. 

Inspired by his meat-loving guests, Joe Rogan has experimented with variations of the carnivore diet and shared his experiences with his millions of social media followers. 

In this article, we’ll detail why Joe Rogan went carnivore, what he ate, and the outcomes, including benefits and side effects. 

[TOC]

What is the Carnivore Diet?

Before diving straight into Joe Rogan’s experience with carnivore, let’s define what a carnivore diet is. 

The carnivore diet means eating only animal products and eliminating everything else. 

This means no processed foods, no vegetable oils, no veggies, and no fruit. However, how strictly people adhere to these guidelines can change from person to person. It’s also common for individual carnivore dieters to tweak their meal plans over time. 

For instance, someone can begin by doing a strict steak, salt, water “lion” elimination diet for a month, then add in dairy, and seafood, and even cheat/treat occasionally with low-carb ice cream or homemade tallow-fried french fries. 

With that said, most carnivore dieters center their meals around nutrient-dense ruminant meats, including beef, bison, lamb, and in Joe Rogan’s case, elk and moose. 

Since animal products are mostly zero-carb foods, the carnivore diet is, by default, a high-fat low-carb, or keto-carnivore way of eating. 

People go carnivore for numerous reasons. A few of the most common include: 

  • Losing weight
  • Resolving autoimmune disorders
  • Reducing inflammation
  • Healing the gut
  • Steady energy
  • Mental clarity
  • Resolving psychological issues like depression and anxiety
  • Resolving diabetes

Carnivore Diet Benefits

When and Why Did Joe Rogan Go Carnivore? 

Joe Rogan first announced going carnivore for 30 days in January of 2020. 

Since 2020 Rogan has touted a diet centered on red meat and routinely cycled on and off a pure carnivore diet.

Rogan often shares pictures of carnivore meals on his Instagram account. His images include ribeye steaks for breakfast, and many posts feature seared slices of elk that he has hunted himself. 

In January 2021, Rogan posted, “January is ‘world carnivore diet month. I did it last year, lost 12 pounds, and really felt great (other than having ruthlessly explosive diarrhea for the first couple weeks), so I’m gonna give it a go again this year.”

In January 2022, he posted, “January is world carnivore month. This time I’m adding fruit to this diet. Just meat and fruit for the whole month.”

sliced elk meat joe rogan carnivore diet post

Why Did Joe Go Carnivore? 

Rogan said that he was especially interested in seeing how the carnivore diet could help with an autoimmune condition that he’s struggled with for years called vitiligo, 

Vitiligo looks like milky white patches on the skin. It is caused when the cells that make pigment are attacked and destroyed by the body’s immune cells.5

Rogan also expressed wanting to shed excess weight and improve his energy and mental clarity. 

Is there evidence supporting Joe Rogan’s use of the carnivore diet for autoimmune disorders? 

A 2021 study out of Harvard University looking at data from over 2,000 carnivore dieters found that after at least six months 89% of participants reported improving or resolving their autoimmune disorders.

Did the diet work for Joe? 

On his Instagram account, Rogan shared that after 30 days on carnivore “lots of aches and pains went away” and that he’d seen “improvements in my vitiligo.” 

He also describes how carnivore supported stable energy, weight loss, and improved mental health.

At the end of his first 30 days, Joe dropped from 205 to 193 pounds. Commenting on the weight loss, Rogan said, “Having been fat-shamed several times, I’m proud to say that I lost all my fat around my face, belly, and waist area.” 

To be fair, these benefits came with the temporary side effect of explosive diarrhea for the first two weeks. After it was resolved, the final two weeks were smooth (but not too smooth) sailing. 

Joe rogan no shirt after carnivore diet

What Does Joe Rogan Eat on the Carnivore Diet? 

Rogan shared that he ate only two meals a day on carnivore. 

His carnivore diet meal plan began with eggs and bacon for breakfast, then grass-fed elk, bison, and steak for dinner.

He also shares that he enjoys ribeye for breakfast. 

plat of ribeye steak joe rogan instagram

Rogan highlighted the fact when you eliminate carbs you need to get plenty of fat because “your body does not want a low-fat diet with low carbohydrates.” 

In fact, your body can only survive on between 35-50% of your calories from protein. The rest must come from fat or you’ll get protein poisoning, a potentially deadly disorder. But it’s easy to eat enough fat simply by choosing fatty cuts of meat and drenching them in butter, yum! 

Joe Rogan’s Carnivore Diet Food List

Part of the beauty of the carnivore diet is how simple it is. Though there are certainly many animal meats and products to choose from, most carnivore diet food lists, Rogan’s included, are short and center around red meat. 

1. Ruminant Meats

Rogan is well known for posting “food porn” pics of elk that he and his brother hunt together. 

Rogan prepares elk with a reverse-sear technique, and often adds bacon and butter to boost the fat content. Elk by itself is pretty lean. 

In addition to elk, Rogan has shared that his freezer is stocked with steak, and other game meats including moose, bear, dear, and pig. 

Rogan believes that eating grass-fed and wild animals that have to flee and battle for survival are healthier than animals raised in constrictive feed lots where they’re fed hormones, antibiotics, and grains. 

2. Salmon

Rogan has posted about catching wild King salmon in Alaska and including salmon on his carnivore diet. 

Salmon is loaded with nutrients, and it’s one of the best animal sources of magnesium. This is an essential nutrient that can be hard to get enough of when eating only meat. 

1 pound of king salmon provides 549 mg of magnesium–around 137% of your RDA.

3. Water

On a podcast episode, Rogan shared that he often adds pink Himalayan salt, and occasionally lemon to his water. 

When cutting carbs, the body flushes sodium and other electrolytes, so increasing salt intake is important. 

Adding lemon provides some extra vitamin C, but it is possible to meet your vitamin C needs by consuming fresh meat.

Shawn Baker on Joe Rogan

Dr. Shawn Baker was the first carnivore enthusiast on the Joe Rogan podcast. 

From the early days of his journey to Dr. Baker shared his experiences on social media. People began writing in with similarly powerful success stories, and as his following grew, Joe had him on. 

The podcast went viral with over 10 million downloads. 

You can watch it below:

Joran Peterson on Joe Rogan

One of the most influential proponents of the carnivore diet is popular psychologist Jordan Peterson. 

On the podcast Peterson shared that the carnivore elimination diet (red meat, salt, water) resolved psoriasis, digestive issues, and chronic depression. 

Peterson told Rogan, “I lost 50 pounds. My appetite has probably fallen by 70%. I don’t get blood sugar dysregulation problems. I need way less sleep…my gum disease is gone. Like, what the hell?”

Peterson’s approach calls for going meat-only for at least two months. Then, after the second month, he recommends adding some low-carb cooked greens. 

Peterson was turned onto carnivore by his daughter Mikhaila, who used it to resolve her own list of chronic disorders, including juvenile arthritis and medicated depression. 

Bringing it full circle, Mikhaela went carnivore after listening to the Joe Rogan episode with Dr. Shawn Baker. 

Paul Saladino on Joe Rogan

Paul Saladin is another highly influential doctor who promotes variations on ancestral and carnivore diets.

You can view his episode with Joe below

The Joe Rogan Carnivore Diet: The Takeaway

Joe Rogan has cycled on an off-a-carnivore elimination diet since 2020. 

His interest in, and successes with the carnivore diet have led to interviews with notable carnivore proponents, including Jordan Peterson, Dr. Shawn Baker, and Dr. Paul Saladino. 

On his social media channels, Rogan has shared that the carnivore diet has helped him to lose weight, improve his energy and mental health, and help manage an autoimmune disorder. 

Even when not on a pure carnivore diet, Joe centers his meals on red meat, which he regularly proclaims his love for, especially elk that he has hunted himself.