Desiccated liver benefits

Desiccated Liver Benefits: What to Know Before Buying

Desiccated beef liver is a way to get the powerful nutritional benefits of liver in an ultra-convenient (and tasteless) format. 

In this article, we will take a deep dive into desiccated liver benefits, along with what to look for, and watch out for when choosing a desiccated liver supplement. Then we’ll compare three high-quality brands to choose from. 

What is Desiccated Liver?

We’ve written a lot about liver, what it is, what it does, and where to find it. Throw in the term desiccated, however, and things suddenly seem a little more mysterious. 

Yet desiccation is quite simple. It refers to the process of drying out/dehydrating fresh liver. Similar to how whey protein is just the liquid-free, concentrated whey from a cow, desiccated liver is simply beef liver of the liquid-free variety. [1]

Desiccation allows you to consume significant amounts of liver’s ‘active ingredients’ — including B vitamins, iron, vitamin A, and rare peptides — in a serving size as small as a few capsules.   

Why Do People Take Desiccated Liver Supplements? 

According to liver supplement companies and other organ meat enthusiasts, there are numerous reasons to consider taking desiccated liver capsules. 

Purported desiccated liver benefits include:

  • Promotes energy
  • Supports overall health
  • Promotes liver function
  • Supports liver circulation
  • Supports exercise performance
  • Liver protection (hepatoprotection)

But are these desiccated liver benefits legitimate? 

There are relatively few human studies that have looked specifically at the benefits of desiccated liver supplementation. 

That being said, many of beef liver’s most abundant micronutrients have indeed been studied in depth. 

Desiccated Liver Nutrition

Rich in B vitamins, heme iron, vitamin A, copper, vitamin C, and rare peptides, the nutritional profile of desiccated liver is impressive. 

Below is a chart highlighting the difference between ground beef and beef liver.  Desiccated beef liver (freeze-dried) captures nearly all of fresh liver’s micronutrient profile. 

NutrientBeef, Muscle Meat (100 grams)Beef Liver (100 grams)
Calories217 calories135 calories
Total fat11.8 grams3.6 grams
Saturated fat5 grams2 grams
Total Carbs0 grams3.9 grams
Protein26.1 grams20.4 grams
Iron2.6 mg4.9 mg
Calcium11 mg11 mg
Phosphorus140 mg470 mg
Potassium370 mg380 mg
Iron3 mg9 mg
Copper1 mg 10 mg
Zinc4 mg4 mg
Vit. A40 IU50,000 IU
Vit. DTrace 20 IU
Vit. E1 mg1 mg
Vit. CTrace 25 mg
Vit. K2Trace 90 mcg
Niacin4 mg16 mg
Vit. B6Trace Trace 
Vit. B12 2 mcg110 mcg
Folate4 mcg140 mcg

Heme Iron 

Desiccated beef liver is a great source of highly-bioavailable heme iron, even richer than ‘normal’ muscle meat. Heme iron is especially important for hard-training athletes and pregnant or nursing moms. [5][6

Nucleic Acids 

Nucleic acids are a type of genetic building block responsible for sending and storing information. Your body’s ability to make its own nucleic acids diminishes over time, making dietary sources of these acids continually more important. 

Thankfully, desiccated beef liver is a rare source of dietary nucleic acid. Don’t neglect it if you want your genes to be optimally expressed in the long run. [7]

B vitamins

Desiccated beef liver is rich in fat-oxidizing B vitamins that can keep you energized. Many of these B vitamins can support your own liver health. [8]

Beef liver’s top B vitamins include vitamin B12 and folate, a water-soluble vitamin that’s so important for infant health that it’s included in virtually all prenatal vitamins. [9]

The B12 content of liver is especially impressive. A single full serving of beef liver contains roughly 40 times your B12 RDV. While a single daily serving of Dr. Kiltz’s Grass Fed Beef Liver Supplement contains roughly 10x. 

This surplus often manifests as a tangible boost of energy, making B12 a favorite of athletes, biohackers, and anyone else seeking energy support. 

B12 also contributes to efficient energy (ATP) generation, cell division, and nervous system function. [10]

Liver Enzymes

When it comes to organ meats and their health benefits, there’s an age-old saying, “ like-supports-like.” In other words, the organ meat you eat can support the health of the corresponding organ in you!

Beef liver can support liver health, beef kidney can support kidney health, beef heart can support heart health, et cetera. 

An especially clear example of this can be seen in desiccated beef liver’s enzyme content. It’s a rich source of liver enzymes in the CP450 family. This enzyme family has been shown to assist your liver with some of its most important roles, including hormone production, and detox. [11]

Vitamin A

Desiccated beef liver is an excellent source of both beta carotene and preformed vitamin A. These vitamins have been shown to promote clearer skin and better vision. [12][13] On the other hand, liver’s unusually high vitamin A content means it’s best eaten and supplemented in moderation. [14]

Desiccated Liver Benefits

Given the nutritional similarities, desiccated liver benefits are similar to its fresh counterpart. Here are our top five ways that desiccated liver is good for you

Promotes fertility

Our ancestors have been promoting their fertility with B12-rich beef liver for eons. The pregnancy diets of numerous traditional cultures provided liver to their moms-to-be. [15]

Modern science has shown that vitamins A, D, E, K, and B12 are important for supporting fertility. [16][18]

Promotes and Maintains Energy

Desiccated liver may promote energy thanks to the fact that it contains more B12 than any other whole-food supplement in existence. 

In addition to B12, beef liver is also rich in energy-mobilizing biotin, folate, and coenzyme Q10. These nutrients support your body in accessing stored energy, converting it into fuel, and burning it cleanly with a minimum of ROS (free radical) production. [20]

Promotes Athletic Performance

Liver has been known to promote athletic performance ever since Olympiad times. [21] Grecian anatomist Galen explained that “the liver is the source of the veins and the principal instrument of sanguification.” [22]

Liver consumption took a turn towards the supplemental route in the late 1800s. Strongman Arthur Saxon used a beef organ extract prior to setting his still-standard records in lifts like the “two hands anyhow.” [23][24

Desiccated beef liver gained further popularity among physical culturists in the 1950s. The experiments of Dr. Benjamin Ershoff showed that mice given liver tablets swam far longer than those who went without. [25] Scientists are still trying to isolate the exact anti-fatigue factor in liver that contributed to the outcomes of Ershoff’s experiments. 

One of the greatest drug-free physiques of all times, Britain’s Reg Park, advocated for adequate beef liver consumption in many of his writings.  [26]

Provides Rare Nutrients

Research has shown that eating a standard American diet high in processed grains and added sugars can result nutrient deficiencies. [27]

The rich nutritional profile of desiccated liver can address many of the most common deficiencies. Pregnant women may be especially likely to benefit from beef liver’s micronutrient content. Research from Purdue University in Indiana has discovered that this group is vulnerable to many vitamin and mineral deficiencies, including: [28

  • Vitamins A, D, E, and K
  • Vitamin B6, B12
  • Vitamin C
  • Calcium

Using desiccated beef liver to become nutritionally-replete may have a variety of downstream health benefits, including promotion of natural fertility for both men and women. However, the high amounts of vitamin A in liver can have negative effects on fetal development, so it’s important not to overconsume liver if pregnant. 

High Iron Food

Some groups have higher nutrient demands than others. Children, athletes, and pregnant/nursing women may all require higher amounts of iron and vitamin B12 than others. 

For a glimpse at how effective beef liver is at promoting iron intake, look no further than the 1926 protocol that later won MD George R. Minot the Nobel Prize: 

“By May of 1926, we had fed liver intensively and daily to 45 patients. In many of these patients symptomatic improvement was obvious within about a week,” Minot explained in his Nobel lecture. 

“Soon they craved food, and color appeared in their faces. Tongue and digestive symptoms rapidly lessened. Within about 60 days the red blood cell counts had risen on the average from low levels to approximately normal […] by feeding liver, significant improvement had been obtained.” [30]

Desiccated Liver Side Effects

Though desiccated liver benefits are powerful and wide-ranging, it is liver’s abundance of nutrients that can lead to a few side effects to watch out for. 

Desiccated Liver Side Effects: Hypervitaminosis

Desiccated liver is so high in vitamin A that it is possible to overconsume it. 

Vitamin A hypervitaminosis can cause a slew of harsh side effects. Exposing a developing fetus to too much vitamin A can result in birth defects like cleft palate and heart problems. 

For this reason, pregnant women are advised to consume less than 1,500 micrograms of vitamin A per day — including all foods and supplements.  [31]

Desiccated Liver Side Effects: Copper/Zinc Imbalance

Desiccated beef liver supplements may also contain very high amounts of copper. Taken more frequently than needed, this copper can skew your body’s copper: zinc ratio and lead to side effects like nausea and gastrointestinal distress.  [32]

Poor Quality Controls

This subject isn’t a direct side effect of desiccated beef liver — but it could lead to some. 

Many of the market’s current desiccated liver products are inaccurately labeled. Poor quality controls mean that some products may be contaminated by heavy metals or other toxins, or that the liver may come from unhealthy animal sources. The key is to know the source–more on this below. 

How to Avoid Desiccated Liver Side Effects

Avoiding these types of side effects is fairly simple: Don’t take more than the recommended daily dose, and tune into your body. 

What to look for in a Desiccated Liver Supplement

There are three major factors to look for in any desiccated liver supplement before you buy: 

  • The quality of the cattle it’s sourced from
  • Whether or not it contains any additives
  • How it’s processed

New Zealand Cattle

High quality liver supplements are made from the best cattle, and New Zealand is renowned for producing some of the world’s healthiest cattle. 

New Zealand cows are born and raised on open GMO-free pastures and fed their natural grass diet throughout their lives — resulting in superior nutritional profile over conventionally raised cows. The organ meats of New Zealand cattle are prized for their purity and feature in the the finest organ meat supplements.

The high quality of cattle New Zealand ranching directly translates into high quality organ meats.

According to the USDA,  New Zealand beef liver offers significantly higher nutritional value compared to U.S.-raised beef liver.  

Key nutritional differences include:

  • Vitamin B12 – New Zealand beef liver provides 43% more than U.S.-raised beef liver.
  • Vitamin B5 – New Zealand beef liver provides 44% more than U.S.-raised beef liver.
  • Iron – New Zealand beef liver provides 72% more than U.S.-raised beef liver.
  • Thiamin (Vitamin B1) – New Zealand beef liver provides 96% more than U.S.-raised liver.
  • Vitamin A – New Zealand beef liver provides 459% more than U.S.-raised liver.

No Fillers

High quality desiccated liver supplements should also be free of fillers, binders, and other additives. All a l supplement really needs to contain is liver and a gelatin capsule. 

Keeping the ingredients list short goes a long way towards ensuring that products are also free of hormones, pesticides, and GMOs. 

Freeze-Dried

Freeze-drying liver is the best way to preserve its nutrients and capture its essence. This gentle process captures — and concentrates — liver’s best vitamins, minerals, cofactors, bioactives, and peptides. The result is a premium liver supplement that’s roughly 9 times stronger than fresh liver per weight.

Best Brands To Buy

Of the desiccated liver supplements on the market, we know of three brands that check the above boxes: Ancestral Supplements, Vital Proteins, and Dr. Kiltz Nutritional Solutions. Here’s a head-to-head comparison:

BrandDoctor Kiltz Nutritional Solutions Ancestral Nutrition Vital Proteins 
Liver Content Per Serving3000 mg 3000 mg 3000 mg
Servings/Bottle303030
Cattle Feed and LocationGrass-fed, grass-finished Grass-fed, grass-finished Grass-fed, grass-finished 
Cattle SourcingNew ZealandNew ZealandNew Zealand
Other IngredientsFree of Fillers, Additives, and Flow AgentsFree of Fillers, Additives, and Flow AgentsFree of Fillers, Additives, and Flow Agents
Capsules per serving6 small capsules6 small capsules4 large capsules
Cost$35$36$38
Subscription Discount$30 + Free ShippingFree Shipping if Amazon Prime$32.3 + Free Shipping

As you see, all three of the top desiccated liver supplements share many of the same qualities. 

They’re all sourced from grass-fed, grass-finished, pasture-raised, New Zealand cattle. And they contain nothing but pure beef liver. 

Doctor Kiltz Nutritional Solutions

Doctor Kiltz’s grass-fed, grass-finished organ supplement is a prime nutritional solution. Each 500 mg capsule contains pasture-raised New Zealand beef liver goodness and is totally free from additives. 

Key Features:

  • 3000 mg of Grass Fed and finished beef liver, pasture-raised in New Zealand
  • Freeze-dried to preserve the optimal nutritional profile
  • Free from fillers, additives, or flow agents
  • 6 easy to swallow pills per serving
  • $40 one time purchase
  • $35 + free shipping with subscription
  • Free Shipping

+ Shop Doctor Kiltz Nutritional Solutions Beef Liver Supplements

Desiccated Liver Benefits: The Takeaway

Beef liver is one of the most nutrient-dense foods on earth.

Yet eating high-quality, fresh beef liver isn’t realistic for everyone. If you’re looking for a more practical option,  desiccated liver supplements may be a great addition to your healthy diet and wellness routine. 

 

Beef pancreas

Beef Pancreas: Nutrition, Benefits, and Low-Carb Recipes

Even among nose-to-tail eating enthusiasts, beef pancreas often gets overlooked. 

But the truth is that beef pancreas can be a worthy addition to any diet, and especially when incorporated into your keto or carnivore lifestyle. 

In this article, we’ll be looking at the benefits and nutrition of beef pancreas, and the reasons why you might want to consider adding beef pancreas to yours, whether fresh as an organ meat supplement

GRASS-FED, PASTURE-RAISE BEEF ORGAN SUPPLEMENTS

What is Beef Pancreas?

Beef pancreas, as it sounds, is the pancreas of a young (veal) or mature cow, specifically when used as food. 

Ok, so what is a pancreas? It’s a small organ situated near the stomach that assists with digestion and blood sugar stabilization. A cow’s pancreas is also part of its endocrine system, since it releases digestive enzymes and hormones into the cow’s small intestine. [1]

Culinarily speaking, beef pancreas is categorized alongside the thymus gland as part of a cow’s sweetbreads

The pancreas is often referred to as the “heart sweetbread.” These organs are indeed slightly sweeter and more savory than muscle meat is. While beef pancreas isn’t all that popular in the US, sweetbreads are considered a delicacy in many South American countries. [2]

Of all sweetbreads, pancreas is the most desirable and best-tasting. Its unique collection of nutrients — including B vitamins and selenium — make it a true nutritional powerhouse. 

Beef Pancreas Nutrition

100 grams of pancreas delivers a robust nutrient profile at only 233 calories: 

Calories233 calories9%
Total Fat18.6 grams29%
Saturated Fat6.4 grams32%
Cholesterol205 mg68%
Sodium19 mg1%
Potassium276 mg8%
Total Carbohydrates0 mg0%
Protein15.7 g31%
Vitamin A0 IU0%
Vitamin D0 IU0%
Vitamin E0 IU0%
Vitamin K0 IU0%
Vitamin C3.9 mg4%
Calcium2.6 mg0%
Phosphorus92.7 mg13%
Iron0.6 mg4%
Thiamin0.04 mg3%
Riboflavin0.126 mg10%
Niacin1.26 mg8%
Pantothenic acid (B5)3.9 mg78%
Vitamin B60.057 mg4%
Vitamin B1214 mcg583%
Copper0.017 mg2%
Zinc0.73 mg7%
Selenium24.7 mcg45%

Vitamin B5

Just 100 grams of beef pancreas contains nearly all the vitamin B5 you need to get through the day. Eat a slightly larger serving, and you’ll reach your RDV with ease. 

B5, also called pantothenic acid, plays a crucial role in cholesterol synthesis. This endogenously-produced cholesterol can then be used to make youth-associated hormones like pregnenolone and DHEA. [3

Research has found that B5 has beneficial effects on the skin, too. Animal studies show that B5 can speed wound healing and recovery (especially if it’s used in conjunction with vitamin C). [4]

B5 deficiency, while rare, can cause chronic fatigue, sleeping problems, mood problems, neuropathy, and respiratory tract infections. [5]

B12

Beef pancreas is an excellent source of vitamin B12. Just one portion contains over 500% your recommended daily value. Second to beef liver, beef pancreas is one of the best natural sources of B12 on the planet. 

B12 is one of the most important B vitamins. It assists with energy generation throughout the central nervous system and periphery. B12 even helps your body make DNA, the genetic material that’s present in all cells. [6][7]

Many elderly adults are deficient in B12. [8]

Adequate B12 levels support improvements in mood rises, endurance, and metabolism. [9]

Selenium

Beef pancreas is a far better source of selenium than most animal products. While true selenium deficiencies are rare, increasing your selenium intake can help maintain proper thyroid function and promote metabolism. 

Beef Pancreas Benefits

Beef pancreas benefits are numerous, and may be aptly captured by the ancient belief that eating the organ(s) of an animal strengthens the corresponding organ(s) of the eater. AKA, like-supports-like. 

Eating pancreas provides your body with numerous unique enzymes, including: [11]

  • Lipase
  • Protease
  • Trypsin 
  • Amylase
  • Colipase

In addition to nourishing your own pancreas,  pancreatic extracts were used throughout the 30s and 40s to prevent and/or alleviate allergies. It’s thought that their effectiveness may  be do to their ability to support digestion digestion. [12]

Sourcing Quality Beef Pancreas

Beef pancreas can be sourced from veal or fully mature cows. This organ meat can be somewhat hard to come by, but do your best to source from grass-fed, pastured animals. Asking around at your local farmer’s market or health food store may be the best way to find high-quality sweetbreads

Another excellent way to get premium beef pancreas is via Dr. Kiltz’s Organ Meat Supplement.

This organ meat supplement contains liver, kidney, brain, heart, spleen, and pancreas from pasture-raised New Zealand cows.

How to Cook Beef Pancreas

Once you get your hands on some fresh beef pancreas, these recipes will make cooking it easier than you might think.   

Sweetbread ‘tacos’

Sweetbreads often take the form of tacos in Spanish and Mexican cuisine. Here’s a street-style taco recipe. 

The ingredients

  • 1 pound of “heart” sweetbreads (pancreas)
  • 4 tablespoons of butter or ghee
  • Salt and pepper to taste
  • ¼ white onion
  • 2 cloves garlic
  • ¼ cup chopped onion
  • Salsa & lime (optional)

The process

  • Place pancreas in a warm water bath, let sit 5 minutes, then drain.
  • Precook pancreas in a large saucepan with water, ¼ onion, cloves, and garlic. The water should cover the sweetbreads. Bring to a boil, then simmer for 15 minutes. 
  • Remove the pancreas from the cooking liquid. Drain the saucepan, then add your butter/ghee.
  • Chop sweetbreads into bite-sized cubes. 
  • Once the butter/ghee is hot, add the chopped sweetbreads back in and fry them until their outer skin is golden brown. 
  • Add salt and pepper to taste, then serve with fresh chopped onion, salsa, and lime! 

Sweetbreads Piccata

The ingredients

  • 1.2 pound veal sweetbreads
  • 1 cup milk
  • 4 cups water
  • Lemon juice
  • 1 teaspoon capers
  • 1/4 cup coconut flour
  • 4 tablespoons butter or ghee
  • Salt and pepper to taste

The process

  1. Two days prior to cooking, place pancreas in a glass container, cover it with milk, and allow it to soak. 
  2. When you’re ready to get cooking, remove the pancreas from milk and wash it well. 
  3. Place pancreas in a pot, cover with salted water and lemon, and bring to a boil. Blanch for 5 minutes. 
  4. Remove pancreas and place them into an ice bath. 
  5. Slice cooled pancreas into circles, then place them on a flour-coated plate. Dredge well with flour, salt, and pepper. 
  6. Melt your butter/ghee in a large skillet and cook the pancreas until pieces are golden brown. 
  7. Remove from heat and cover with tin foil. 
  8. Whisk additional lemon juice, salt, pepper, and olive oil in a small bowl. Add capers to taste. 
  9. Place pancreas onto a serving plate, then drizzle with oil.

Beef Pancreas: The Takeaway

Beef pancreas may be underrated and somewhat hard to find, but it could be the missing link needed in your keto/carnivore routine. 

Consider giving pancreas a try via the recipes above — or, if all else fails, via Dr. Kiltz’s Premium Organ Meat Supplements. Your own pancreas may thank you. 

raw liver on serving stone with knife salt and dill

Is Liver Good For You? Or Bad for You?

The livers of healthy animals have been prized foods for millenia. Whether we’re talking about beef liver, chicken liver, lamb liver, or lesser-known options, liver is simply loaded with important and hard-to-get nutrients.  Yet liver contains such an abundance of certain nutrients that it is possible to eat too much of it! For instance, more than a few full servings a week can run the risk of vitamin A overdose. [1So…is liver good for you, or bad for you?

In this article, we’ll be taking an objective look at this question whether you’re getting your liver fresh, or from desiccated liver supplements

GRASS-FED, PASTURE-RAISE BEEF ORGAN SUPPLEMENTS

What is Liver? 

Liver, as you might expect, refers to the liver of a healthy animal, used as food. 

The most popular forms of liver are sourced from cows, chickens, and lambs. It’s possible to find beef, chicken, pork, lamb, and goose liver in butcher shops and grocery stores around the world — even right here in the US.  

Eating liver may not be as popular as it once was, but the benefits of eating liver are causing a much-deserved  resurgence and interest

Liver’s unique collection of ‘active ingredients makes it a great addition to any diet, and can be especially beneficial for ketogenic and carnivore dieters. [2

Eating Liver

Organ meats like liver have been viewed as sacred foods since antiquity. 

In Ancient Greece, it was given to runners, weight lifters, and other early Olympic athletes. [3

Among native Americans, it was preferentially given to nursing and pregnant women as a way to holistically ensure the next generation’s health. [4

When studying the diets of  Inuit people, arctic explorer Vilhjálmur Stefánsson observed, “While meat of any kind is in great demand, it is interesting to note that the liver of any animal is a favorite.”[5

Taking it a step further, Africa’s Nuer tribe regarded liver as so sacred that only a select few people were able to touch it. [6]

For modern people, liver is making a comeback, but it can also an acquired taste, which has given rise to the production of desiccated liver supplements. They’re a way of getting the benefits of quality grass-fed liver in the convenience of a pill.

Liver Nutrition Facts

Liver is rich in a variety of important nutrients, especially vitamin A, and B vitamins. The ancient peoples we mentioned above didn’t understand the molecular role of carotenoids and B12 in our biology — but they were tuned-in to their bodies enough to know that liver is indeed a special food when it comes to boosting our physical health.

Here’s a full look at liver nutrition for 3 popular varieties. 

Nutrition per 100gBeef LiverChicken LiverLamb Liver
Calories135 calories144 calories138 calories
Total fat3.6 grams4.8 grams5 grams
Saturated fat2 grams3 grams1.9 grams
Total Carbohydrate3.9 grams1 gram1.8 grams
Protein20.4 grams16.9 grams20.4 grams
Iron4.9 mg9 mg3.8 mg
Copper9.8 mg10 mg3 mg
Zinc4 mg4 mg3 mg
Vit. A4,968 IU11,077 IU4,892 IU 
Vit. D49 IU0 IU0 IU
Vit. E0.4 mg0.7 mg1 mg
Vit. C1.3 mg17.9 mg14 mg
Vit. K288 mcg90 mcg85 mcg
Niacin13.2 mg9.7 mg14 mg
Vit. B61 mg 1.8 mg0.7 mg
Vit. B12 59.3 mcg16.6 mcg36 mcg
Folate290 mcg577 mcg230 mcg
Selenium39.7 mcg54.6 mcg374 mcg

Gram-for-gram, liver is one of the most nutrient-dense foods on the planet. 

It really shines when compared to conventional muscle meats — which are themselves highly nutritious. 

Liver tends to be far higher than other cuts in vitamin A, K, B12, and copper. Just 100 grams of liver meets your RDV for a wide variety of nutrients. Liver is also very high in cholesterol in light of its low fat content–something it has in common with fellow superfood, oysters

Is Beef Liver Good for You? 

So..is beef liver good for you? Most definitely!  Below are some of its top highlights. 

Iron 

Beef liver is a great source of highly-bioavailable heme iron. Research shows that heme iron can prevent anemia and help hard-training athletes recover from their workouts more quickly. [7]  

Heme iron is also of utmost importance to pregnant moms. [15

Nucleic Acids 

While your body makes nucleic acids on its own, research shows that the generative ability falls over time as you age. 

In stressful conditions, the demand for these acids can exceed their rate of regeneration. Beef liver is an unusually rich dietary source of nucleic acids, making it a boon for anyone who wants to age gracefully. [8]

Metabolism-Boosters

Beef liver is rich in lipotropic (fat-liberating) B vitamins that may help you stay energized and lose weight. Fittingly, studies show that these B vitamins are also great for your own liver. [9]

Beef liver is also rich in the B vitamin folate. Folate is especially important for pregnant mothers — it helps the developing baby grow and differentiate at the right rate. [10]

Liver Enzymes

Yet another example of the like-supports-like concept of organ meats is the cytochrome P450  found in liver. Cytochrome P450 is an important family of liver enzymes that assist with hormone production, detoxification, and the overall health of your own liver. [11]

Carotenoids 

Beef liver is rich in several forms of vitamin A. These forms, including b-carotene and preformed A, are essential for maintaining healthy skin and vision. Liver’s vitamin A content is also why it shouldn’t be eaten everyday. [12][13]  

Is Chicken Liver Good for You? 

So…is chicken liver good for you? So long as it comes from a healthy chicken, definitely. Below are some of its top highlights. 

Protein

Chicken liver is also a great source of protein. For those of you who’ve adopted a high fat, low-carb diet, chicken liver may be just what’s needed to improve satiety and cut cravings. 

Chicken liver’s combination of high protein and low calories (it’s 73% protein by calorie) may also be great if you’re trying to improve your body composition–i.e. Increase muscle and decrease body fat. 

B Vitamins 

Most impressive of all is chicken liver’s B vitamin content. Like most types of liver, it’s simply loaded with B vitamins, notably B12.  No wonder so many people feel energized after eating it. [16

Healthy Fats

Chicken liver falls into a gray zone when it comes to classification — it’s neither red meat nor white meat. Rather it’s categorized as offal. This status means chicken liver may be lower in PUFA and other unhealthy fats than other parts of a chicken, even if it’s not grass-fed. [17][18

Is Lamb Liver Good for You?

Considering how good for you beef and chicken liver are, let’s explore if lamb liver is good for you? 

Iron

Like virtually every other type of liver, lamb liver is rich in easily-absorbed heme iron. Just 100 grams of lamb liver contains 8 milligrams of iron. That’s 100% of your RDA. 

Nucleic Acids 

Lamb liver, like beef liver, is rich in nucleic acids that help transmit genetic traits. [20

If you want to ensure your genetics work with you, not against you, as you age, then don’t neglect this dietary source of nucleic acids. [21]

Metabolism-Boosters

Lamb liver is rich in metabolism-boosting B vitamins, including B1, B3, B6, and B12. 100 grams of lamb liver contains an incredible amount of B12: A whopping 1400% of your RDV, to be exact. 

This makes liver a true superfood for athletes and other people with higher-than-normal bioenergetic demands. [22

In addition to B vitamins, lamb liver is exceptionally rich in selenium, which boosts metabolism via a different route (the thyroid). 

Is Eating Liver Good for Your Liver? 

Is eating liver good for your liver?

To put it super simply, yes!

Eating the liver of healthy animals (with the exception of polar bears and a few others) is a truly holistic way to supercharge your health. 

Eating liver can also safeguard the health of your — get this — liver. Part of this effect can be explained by animal liver’s CP450 content. But part of it still remains a bit of a mystery. It’s likely that animal livers contain yet-to-be-discovered ‘anti-fatigue’ factors as well. [23]  

As we’ve said before, like-supports-like. You can eat liver to support your own liver, eat kidneys to support your own kidneys, and eat heart and brain to benefit your own heart and brain health. 

Is Liver Ever Bad for You? 

Though brimming with nutrients, this can also lead to problems that warrant the question, “Is liver ever bad for you?”

The short answer, yes — but only if you really overdo it. Eating a full serving of fresh liver more frequently than twice a week can lead to vitamin A hypervitaminosis. [24]

The liver of certain animals can also be bad for you. Thankfully, you’re unlikely to be able to source or eat these animals anywhere, as the most toxic types of liver are from polar bears, walruses, and seals. [25]

How to Source Quality Liver

There are also practical issues to consider when it comes to sourcing liver. 

You may not like liver’s taste, or you might be rightfully concerned about contamination issues (these are more of an issue with chicken liver). [26]

If you don’t have access to grass-fed, organic beef or lamb liver, then it may be time to consider supplementation. 

Dr. Kiltz’s Beef Liver Supplements are designed as a convenient way to get the nutritional power of liver without  having to get used to cooking and eating fresh liver. 

Sourced from grass-fed New Zealand beef, they are freeze dried to maintain the nutrient profile of fresh liver. 

You can learn more about beef liver supplements, and compare top brands here

Is Liver good for Bad for You: The Takeaway

Liver is among the most nourishing foods on the planet, especially if it’s sourced from a grass-fed, well-treated animal.  

In fact, it’s so hyper-abundant in vitamin A, that it’s possible to eat too much liver, resulting in vitamin a poisoning. 

However, a daily liver supplement, or a serving of fresh liver a couple of times a week is ideal. 

 

does coffee break a fast

Does Coffee Break a Fast? 

Many people interesting in fasting are wondering, “Does coffee break a fast?” 

The idea of giving up this morning ritual can be a deal-breaker. The good news is that your morning coffee isn’t off-limits!

In this article, we’ll not only look at why coffee doesn’t break a fast, we’ll also explore how coffee can even enhance many of the benefits of fasting.

What is Intermittent Fasting?

Intermittent fasting, or IF, is a popular way of eating that calls for alternating between periods of fasting and periods of eating. The most popular form of IF is called 16/8 fasting; it entails fasting for 16 hours, then eating within 8. 

And there are many other intermittent fasting schedules to choose from

Intermittent fasting hasn’t been studied for as long as some other dietary interventions, but the research is already suggesting that it can promote weight loss and reduce the risk of a variety of chronic diseases while stimulating cellular renewal. [1

Fasting may also reduce visceral and liver fat, reduce cholesterol, and normalize blood pressure, per a University of Michigan lab. [2]

The ancient people groups of millennia past viewed fasting as a cure-all of sorts — and this accumulating research shows that they were certainly onto something. 

Does Black Coffee Break a Fast? 

Unlike IF, black coffee has a large body of research behind it. We know that it has a number of active ingredients, including caffeine, theobromine, and vitamins/minerals that have been shown to offer different health benefits. [3

But fasting means eliminating caloric intake. So, does black coffee break a fast? 

Not by a longshot. A small cup of black coffee contains only 2-3 calories (most of them from protein and fat), which isn’t nearly enough to kick your body out of fasting mode. [4]

Coffee-lovers can drink their beverage of choice with near-impunity during intermittent fasts. In fact, the black coffee/intermittent fasting combo might offer a special type of metabolic synergy. 

Many practitioners of IF say that coffee blunts their appetite and makes getting through the fasting window easier. 

Others say that it accentuates the already noticeable cognitive benefits of fasting. 

And perhaps the greatest benefit is that coffee and its caffeine content make it easier for people to utilize their fat stores as fuel. [5

The takeaway 

You can indeed drink coffee while intermittent fasting, as long as it’s low-calorie and sugar-free. 

Coffee May Boost the Benefits of Intermittent Fasting

Far from getting in the way of your fasting routine, coffee accentuates the effects of intermittent fasting. 

These benefits can be divided into a few different categories:  [6]

  • Metabolic benefits
  • Cognitive benefits
  • Anti-aging benefits

Metabolic Benefits

Both fasting and coffee can boost your metabolic rate and shift your body into fat-burning mode. Interestingly, the rates of increase are similar in both cases: 3-4%. [7][8]

Coffee intake is associated with reduced risks of metabolic syndrome, a dangerous-yet-reversible condition that’s correlated with inflammation, high blood pressure, high body fat, and high blood sugar. [9][10

Coffee is also associated with reduced risks of type II diabetes. [11] It’s clear that coffee’s ability to speed and shift metabolism into a healthier state has far-reaching consequences.

Cognitive Benefits 

One of the biggest reasons for intermittent fasting’s popularity is simple: it makes getting things done easier. 

Coffee and fasting both mobilize fat stores and direct them towards the brain, which is a fat-burning machine. 

The metabolic shifts we mentioned above also have a profound effect on brain-boosting hormones, like BDNF-1, that directly improve memory, creativity, and focus. Harvard neuropsychiatrist John J. Ratey calls BDNF “Miracle-Gro for the brain” — try fasting for yourself and you’ll quickly see why. [12

There is also evidence that not fasting makes us dumber. That’s because our brains are hard-wired to function optimally during times of food scarcity–an evolutionary trait that made us better hunters when we were hungry. [4]

Anti-Aging Benefits

Yet another area where the benefits of intermittent fasting and drinking coffee overlap is anti-aging. 

Both practices are associated with reduced risks of neurodegenerative diseases like Parkinson’s and Alzheimer’s disease. [13

Coffee may also ward off dementia.  A 2010 study found that,“Coffee drinking of 3-5 cups per day at midlife was associated with a decreased risk of [dementia] by about 65% at late-life.” [14]

Part of this neuroprotective effect is likely due to ketones. These special fatty molecules show up in the bloodstream in a fasted state. In yet another example of coffee + IF synergy, coffee may speed the metabolic transition into ketosis. [15] This makes coffee on keto a winning combination even when not intermittent fasting. 

Coffee and fasting also promote longevity through a process of cellular recycling. 

Called autophagy, this recycling happens when your body replaces damaged cells with new, healthy ones. Fasting-induced autophagy can protect the brain from becoming unhealthy or fibrotic, reducing the risk of cognitive decline in the process. [16

Coffee and Intermittent Fasting Synergy

The ways in which coffee intake and intermittent fasting work together are remarkable. Take a look at how these findings weave together [18]:

  • Intermittent fasters lowers BMI and body fat
  • Coffee drinkers have less body fat and higher insulin sensitivity
  • Intermittent fasters have leaner, healthier livers than non-fasters
  • Coffee drinkers’ livers are protected from alcohol and Tylenol
  • Intermittent fasters have better hormonal balance than non-fasters
  • Coffee synergizes with hormones like progesterone and pregnenolone
  • Intermittent fasting ‘costs’ fewer micronutrients than constant feeding 
  • Coffee contains enough B1 and magnesium to support a healthy metabolism
  • Intermittent fasting assists the liver in the detox of heavy metals
  • Coffee drinkers have lower levels of cadmium and other metals in their tissues
  • Intermittent fasting promotes the development of new cells and neurons
  • Coffee inhibits nerve cell death
  • Intermittent fasting may boost endogenous antioxidant levels
  • Coffee mirrors the antioxidant uric acid’s chemical structure
  • Intermittent fasting can allow your body to target damaged or cancerous cells
  • Coffee drinkers have lower rates of cancer, including thyroid and breast cancer

What you can add to coffee on a fast

While coffee alone won’t manage to break your intermittent fast, hidden and added ingredients can.

The biggest offender, by far, is sweeteners. Sugar, high-fructose corn syrup, and whipped cream are all no-go’s if you want to stay in a fasted state. These substances boost insulin and shut down your body’s fat-burning ability. 

The following items, however, can be used freely:

  • Nutmeg
  • Cinnamon
  • Cocoa powder
  • Natural sweeteners (stevia, xylitol)

Counterintuitively, adding the right type of calories to your coffee may even make fasting more effective — and more bearable. Here are some slightly more calorific items you can add to your cup of morning joe, even on a fast:

MCT oil/coconut oil

MCT oil and coconut oil are both rich in calories. That being said, they won’t break a fast. That’s because both of these oils are rich in medium-chain triglycerides that speed metabolism enough to promote ketosis. In fact, MCT oil contains dietary ketones.

Coconut oil is so pro-metabolic that 1950-era cattle ranchers failed horribly in using it to help their herds gain weight. [19] Many people who add MCT or coconut oil to their fasting routine notice weight loss in spite of the added calories. 

Heavy Cream

Heavy cream is also rich in calories, yet its lack of carbohydrates means it won’t spike insulin enough to kick you out of fat-burning mode. 

The calcium and healthy fats, notably conjugated linoleic acid, in heavy cream have mild metabolism-boosting effects. [20] If cream makes your cup of coffee more enjoyable, don’t fear it! 

Collagen/Gelatin

Contrary to popular wisdom, many of fasting’s best benefits don’t come from restricting calories or protein outright. 

They actually come from restricting certain amino acids — namely tryptophan and methionine. [21] (This may explain why many people experience initial benefits on a low-tryptophan vegan diet before crashing and burning.)

And that means you can include small amounts of the right types of protein during an intermittent fast and retain many of fasting’s best benefits. 

If you’re trying to fight aging and improve your appearance, collagen or gelatin powders are a great thing to add to your morning routine. 

These proteins are rich in relaxant amino acids, not the excitatory amino acids we mentioned earlier. Study after study has confirmed that collagen’s glycine content gives it anti-stress, anti-aging, anti-inflammatory effects. [22]

Types of Intermittent Fasting to Try (with your coffee!)

There are multiple types of intermittent fasting plans to choose from:

The 5:2 diet

Eat normally for five days of the week, then limit calories for two days. It’s recommended that women eat 500 calories/day for these two days and men eat 600 calories/day. 

16/8 intermittent fasting

Simply eat all your food within an 8-hour eating window, then fast for the next 16 hours. Most people enjoy eating from noon to 8pm.

Alternate day fasting

This way of eating calls for a complete day of fasting (or at least staying under 500 calories) every other day. Alternate day fasting is fairly intensive and should only be followed if you have weight to lose. 

OMAD

The OMAD diet stands for “one meal a day”. All of your day’s calories must be eaten within a span of one to two hours. This makes loading up on healthy fats especially important. 

Does Coffee Break a Fast? The Takeaway

Coffe does not break a fast. 

Far from it — studies have shown that coffee might increase autophagy, boost metabolism, and otherwise complement the known benefits of fasting. [23

Fasting and coffee have also both been shown to reduce inflammation, heighten cognitive function, and more. Suffice to say it’s a match made in biological heaven–so long as you avoid sugar sweeteners. 

knife fork plat and clock

One Meal a Day Diet (OMAD): What it is, Benefits, and How to Do it

Intermittent fasting (IF) is extremely popular, and there are many approaches to choose from.  The OMAD (One Meal a Day) is one of the simplest, but it’s also one of the more extreme intermittent fasting methods.  

In this article, we’ll take a deep dive into all things OMAD,  with the goal of helping you determine if this intermittent fasting approach is right for you. 

What is the OMAD diet?

OMAD is an acronym that stands for “one meal a day”. 

In case this acronym feels familiar, no — OMAD is not to be confused with GOMAD, which refers to the practice of drinking a gallon of milk a day in order to gain muscle.  

Most people use OMAD to lose weight and improve their body composition. 

The concept of eating only one meal a day might seem extreme in the context of the standard American diet of three meals a day with snacks in between. But eating less frequent meals has been the norm throughout much of human history. 

From 2 million to 10,000 years ago, humans were apex predators, feasting on large prey called megafauna, and then fasting until the next successful hunt.  [1] 

Fast forward to just a few thousand years ago, and fasting was still the norm. “The Romans believed it was healthier to eat only one meal a day,” food historian Caroline Yeldham explains to BBC News. “They were obsessed with digestion and eating more than one meal was considered a form of gluttony.” [2]

This historical precedent still leaves its mark on our genetics today. Being in a fasted state activates numerous evolutionarily beneficial responses: the brain thinks faster, blood vessels dilate, and muscles become more resistant to lactic acid. [3]

From an evolutionary perspective, these traits add up to being better hunters. It makes sense when you consider that the men and women who were better at hunting when they were hungry were able to survive and pass their genes onto us. 

Conversely, failing to fast and staying in a fed state all the time can make us fatter, slower, and dumber. The science is clear that humans can thrive when faced with occasional food scarcity. [4]

How to Get Started on the Omad Diet

OMAD is a somewhat more intense version of the intermittent fasting protocols we’ve discussed elsewhere. This variety of IF could just as easily be called intermittent feasting, as it necessitates eating all your daily calories in one large meal.

OMAD Rules

OMAD requires fasting for roughly 23 hours a day. Within your one-hour eating window, you’re free to eat as much as you want. Most people prefer to keep the same eating window each day. 

Though the OMAD diet has become popular partly due to the idea that “you can eat anything you want and still lose weight,” science tells us that it’s extremely important to refuel with healthy whole foods. 

That’s because when you fast you stimulate cellular regeneration. Feeding these hungry new cells with high-carb processed junk that most people consume on a Standard American Diet, can cause cancerous lesions and inflammation. 

OMAD Example

Most people on OMAD also prefer to place their eating window at mid-day, or near the end of the day, but not so late that it interferes with digestion before bed. 

The chart below denotes an eating window from 7-8 pm and a fasting window from 8 pm to 7 pm the next day. 

One Meal a Day (OMAD) AKA Intermittent Feasting

OMAD Tips

Since OMAD requires eating big meals, meal timing is especially important. Consider eating your one meal a day after finishing most of your activities. You wouldn’t want to eat a 3,000 calorie meal and jump right into a run or swim afterward, for example. 

It’s also important to remember to eat enough on OMAD. 

Most adults require 2,000+ calories a day to really thrive. Fitting this into one meal can be very difficult unless you’re eating energy-dense foods like beef or butter. Going too low in calories can damage your immune system, slow your thyroid, and make losing weight more difficult. [5][6

Along the same lines, people with high-calorie requirements should avoid OMAD fasting. (More on how to know if this type of fasting is right for you later.) 

Superfoods like salmon roe, and oysters, quality meat, eggs, and healthy fats make an excellent foundation for your OMAD eating plan. 

Organ meat supplements are a great way to ensure you’re meeting all your micronutrient needs. 

Omad Diet Benefits

The OMAD diet benefits are numerous. Below are just a few of its many highlights. 

OMAD Diet Benefit #1: Weight Loss

OMAD can be a powerful way to lose weight quickly and sustainably. Most people find it blunts their appetite enough to make eating fewer calories almost effortless. 

There’s a hormonal aspect to OMAD’s ability to promote weight loss, too. Being in a fasted state for 23 hours per day keeps ‘storage hormones’ like insulin (which turns blood sugar into fat) down to a minimum, making getting into fat-burning mode easy. 

On OMAD, your body will be burning fat for 23 hours a day — and building muscle for one. Most people find this way of eating to be exceptionally good at preserving their muscle mass while they lose weight. 

One study found that intermittent fasting preserved muscle mass better than an equally-low calorie ‘normal’ diet. [7]  Muscle, in turn, can further assist with weight loss, since most muscles burn fat at rest. [8

Contrast that with the standard American diet, which does a great job at elevating your blood sugar and preventing you from burning fat for fuel. No wonder most people who follow the SAD are “skinny fat” at best. 

Your metabolic rate may also rise once you reach a fasted state. Contrary to popular wisdom, not eating seems to boost, not decrease, metabolism. Several studies show that fasting can speed metabolism by anywhere from 3.6 to 14%. [9]

OMAD also allows your body to produce ketones. These energy molecules like beta-hydroxybutyrate are produced fat and offer several clear health benefits. Ketones are especially great fuel for your brain where they help regulate neurotransmission and other aspects of cognitive health. [10]

OMAD Diet Benefit #2: Reduced Inflammation

Chronic inflammation has been implicated in virtually every disease state. Experts believe it’s behind most of the chronic diseases that run so rampant today. 

Thankfully, fasting can directly reduce inflammation. The way it does this is simple: during a fast your body isn’t distracted by digestion and nutrient assimilation and can instead focus on reducing inflammatory markers. Even your gut lining can benefit from getting a bit of a break; it spends a fast regenerating, which further reduces inflammation.  [11]

Getting into a ketogenic state can also reduce inflammation since ketones nourish your mitochondria and promote new mitochondrial generation. This anti-inflammatory, anti-aging process is called mitophagy. [12]

OMAD’s ability to reduce inflammation is likely why it seems to extend lifespan. Roden studies have found that eating less frequently can increase lifespan by as much as 80 percent. [13]

OMAD Diet Benefit #3: Improved Mental Health

Studies show that extended fasts can increase your production of neurohormones that directly improve mental health. 

One such hormone stimulated by fasting, Brain-Derived Neurotrophic Factor (BDNF), is so neuroplastic that Harvard neuropsychiatrist John J. Ratey calls it “Miracle-Gro for the brain.” Increased BDNF levels have been correlated with improved mood, better cognition, and increased creativity. [14

Many people find that OMAD keeps them feeling sharp throughout the day, resulting in yet another layer of mental benefits. If you tend to get sleepy and demotivated after your ‘healthy’ lunch, the OMAD diet presents an easy solution: just skip it! 

OMAD Diet Benefit #4: A More Youthful Appearance 

OMAD has also become fairly renowned for its ability to turn back the biological clock. Many people report that their skin becomes plumper and more vibrant following daily fasts. And recent research indicates that this isn’t just some sort of hunger-induced placebo effect. 

One recent study found that fasting for 24 hours boosted anti-aging hormones like human growth hormone (HGH) by between 1300 and 2000 percent. [15

This special hormone plays a vital role in structuring muscle fibers, connective tissues, and the skin. It’s likely responsible for the smoothed-out wrinkles and brighter glow many people on OMAD notice when they look in the mirror. [16]

OMAD Diet Benefit #5: Dietary Freedom! 

This last benefit is more of a practical one. OMAD offers busy people tremendous dietary and logistical freedom. With the OMAD diet there’s no more waking up early to cook breakfast…no more settling for crappy lunches at work…no more worrying about eating on the road. 

All you have to do is ensure you eat one big well-formulated meal a day — wherever and whenever you want. Many people find OMAD mentally freeing, too, since they’re not distracted by food during the day. 

But again, this only works when you’re fueling up with enough calories from healthy whole foods. Ordering half the menu at Mcdonald’s isn’t going to cut it. 

Drawbacks to the OMAD Diet and How to Avoid Them

The OMAD diet may be impractical for some people. Its top drawbacks include undereating, too-high stress hormones, and potential problems with fertility. People with diabetes may also need to eat more frequently than OMAD allows for. 

Potential Drawback: Undereating

Eating between 1,500 and 2,000 calories within an hour-long eating window can be challenging. Especially if you’re aiming for a low-fat or plant-based approach.

Choosing nutrient-dense meat and healthy fats make OMAD much more viable. 

If you’re super active or have otherwise high caloric demands, OMAD is probably not for you. It’s just too likely to lead to undereating. (That being said, it does work for former NFL and MMA star Herschel Walker.) [17]

Potential Drawback: Stress Hormones

Making the shift to OMAD can trigger your body to undergo hormonal changes. When making the transition your body may produce stress hormones like cortisol to mobilize protein for use as fuel [18].

Women may be especially susceptible to cortisol-related changes. If OMAD feels too stressful there are a number of alternative intermittent fasting strategies for women. 

Women who are pregnant or trying to become pregnant may want to wait to try OMAD. Intermittent fasting may pose hormonal and energy-deficiency problems that are not worth the risk. Male fertility, on the other hand, doesn’t seem to be negatively affected by fasting. [19]

Is the Omad Diet Right for you? 

So…is OMAD right for you? If any or all of the following things apply, then it probably is:

  • You’re over 50
  • You enjoy big meals
  • You suffer from brain fog
  • You’re trying to lose weight
  • You have a ‘slow metabolism’
  • You have chronic aches and pains
  • You’re trying to reach new levels of performance at work or school

If, on the other hand, if check the following categories, then OMAD may not be a good fit for you: 

  • You’re underweight
  • You’re young and active
  • You can’t stomach big meals
  • You have a ‘fast metabolism’
  • You’re nursing, pregnant, or trying to become pregnant
  • You struggle with high cortisol or similar hormonal problems

Omad Diet Meal Plan

Eating OMAD diet meals, as mentioned above, means eating big meals. 

It’s important to ensure you’re getting at least 1500 calories a day. 

The following OMAD meal plan is designed to make it easier to eat big. Enjoy! 

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
MealKing slamon and eggs with creme fraiche, butter. Coconut manna for dessertBeef short ribs Russet potato

Asparagus with tallow

Berries with heavy whipping cream

 

Greek frittata with feta cheese, pork belly, mushrooms, butter. Berries with creme fraiche for dessertTuna Salad with homemade olive oil mayo. Deviled Eggs with anchovies. Macadamia nuts. Kiwi 16 oz Bison burger with 2oz liver blended in, swiss cheese, and creme fraiche

sweet potatoes with butter

Arctic Char with butter and parmesan 

Asparagus with tallow and parmesan

Berries with creme fraiche for dessert.

Salmon Belly with creme fresh, oysters. Dark chocolate for dessert

OMAD: The Takeaway

OMAD-style intermittent fasting (or is it feasting?) is a time-tested way to activate cellular renewal, improve body composition, and boost vitality. 

Its simplicity is its greatest virtue. And when combined with the right foods, it can help you kick your carb addiction and regain metabolic control. OMAD can be especially effective when combined with keto

 

16/8 Intermittent fasting with plate and spoon

16/8 Intermittent Fasting: Benefits and Tips for Getting Started

Intermittent fasting (IF) has exploded in recent years, and the 16/8 (AKA 16 hour) Intermittent fasting plan is the most popular. 

While intermittent fasting may seem like a new trend, it has been a natural human dietary pattern since our beginnings. Modern science is just starting to realize the full extent of IF’s health benefits including reduced inflammation, improved cognitive function, and faster cellular regeneration. [1]

In this article we’ll be exploring the pros, cons, and benefits of 16/8  intermittent fasting before looking at some sample meals for how to optimally fuel your body during your fasting routine. 

What is 16/8 Intermittent Fasting?

16/8 intermittent fasting is simple: it calls for fasting for 16 hours of every day, and eating for 8. 

Within this 8-hour “feeding window,” you’re free to enjoy 1-3 meals.  Though for most people on a well-formulated meal plan centered on nutrient-dense whole animal products, 1-2 meals do the trick. 

Like any type of intermittent fasting, 16/8 intermittent fasting aims to mimic ancestral eating patterns and thereby activate our evolutionary foundation for health. 

16/8 fasting has been correlated with a wide variety of health benefits, including: [2]

  • Improved fat burning
  • Improved weight loss
  • Reduced risk of cancer
  • Optimized hormone levels
  • Improved cholesterol levels
  • Improved body composition
  • Better blood sugar regulation 
  • Reduced risk of heart diseases
  • Increased activation of stem cells

What is 16/8 Fasting?

16/8 fasting is one of the most popular ways of bringing intermittent fasting from theory to practice. 

As the name implies, it involves skipping one meal (normally breakfast, though some people skip dinner) and eating within an 8 hour time period. 

Though the term 16/8 fasting is relatively new (popularized only within the last decade by bodybuilder Martin Berkhan), this type of fasting has stood the test of time. [3

Until just recently, skipping breakfast was the norm, and an early “fast-breaking” meal was reserved for the very young, very old, and very ill. 

“Breakfast was seen as medicinal,” BBC History’s Ian Mortimer writes. “People might be prescribed ‘a breakfast of…’ as a means to sustain them in illness or old age. In 1305, Edward I (then aged 65), employed a cook just to prepare breakfasts.” [4

Other forms of intermittent fasting also have a strong historical basis. The Islam religion has Ramadan, a 28-30 day fast that prohibits food and drink during the daylight hours. 

The Judaic religion also has many ceremonial fast days. Christianity espouses fasting, too — Jesus and the early apostles fasted in order to access more spiritual spaces and relate more directly to God. To this day Orthodox Christians have up to 200 days of fasting per year! [5]

How to Get Started 16/8 Intermittent Fasting

16/8 intermittent fasting is simple, safe, and surprisingly easy to get started with. 

Just pick an 8-hour feeding window, eat 1-3 nourishing meals within that window, and abstain from anything except coffee and water the rest of the time. 

The most popular 8-hour window is 12 pm to 8 pm. That said, 16/8 fasting is highly flexible. 

You can structure it around your work schedule, workout schedule, or family time. You can eat from 12-8 on weekdays and switch things up to 8-4 or 2-10 on the weekends. 

Others opt to eat between 9 am and 5 pm, which allows them to have a more standard breakfast, lunch, and early dinner. This type of circadian eating is thought to be good for digestion. 

IF becomes even easier if you already skip breakfast. You’ll just need to refrain from snacking or drinking calorie-containing beverages outside of your preferred 8-hour window. 

Most people find that their body adjusts to 16/8 fasting within a few days, after which the fast becomes surprisingly hunger-free. 

Filling up on superfoods during your eating window can boost satiety enough to make your daily fast even easier. Consider including a nice balance of animal-based fats and proteins in each meal.

16 Hour Fasting Benefits

16/8 intermittent fasting has a wide variety of health benefits — below we’ve distilled the top four. 

  1. Increased weight loss
  2. Better gut health
  3. Improved cognition
  4. A more youthful appearance

16 hour fast benefit #1: Increased weight loss

Intermittent fasting’s single most noticeable benefit is probably its ability to promote fast weight loss. 

And not just any type of weight loss, either — most people who practice 16/8 IF find that most or all of the weight they lose comes in the form of fat. 

How does this benefit work?

Taking a look at what happens when you eat  “normally” should help explain: 

When you eat three carb-rich meals along with snacks each day, the carbohydrates in your food get broken down into blood sugar (glucose) almost immediately. 

Your pancreas releases insulin to shuttle this glucose into your cells,  keeping blood sugar in a safe range.  When insulin is high, it also locks fatty acids into fat cells. 

In other words, the standard American diet does a great job at dysregulating your blood sugar and keeping you from burning fat for fuel — thereby keeping most people who follow it ‘skinny fat’ at best.

Intermittent fasting shifts your body into a radically different metabolic state. 

After a few hours of fasting your muscles begin to burn fat, not carbs, for fuel, keeping your blood sugar stable in the process. 

On a low-carb diet, even short intermittent fasts can shift your body into ketosis, an even deeper level of fat-burning where ketones replace glucose as the preferred fuel source. 

The results of this metabolic shift are impressive. Some studies show that fasting makes your body much more insulin sensitive, while others show that it can boost your metabolic rate by 3-14%. [6][7

Another study found that intermittent fasting helped overweight people preserve their muscle mass better than more standard calorie-restricted diets. [8

In many ways, fasting allows you to access the known benefits of ketosis — just much faster than normal.  Both ketosis and intermittent fasting work because they teach your body how to metabolize fat, not carbs, as their primary energy source. 

Yet another study took these findings to their logical conclusion that intermittent fasting could curb the world’s obesity epidemic. [9]

16 Hour Fast Benefit #2: Better Gut Health

If we had to blame a single factor for the modern-day’s epidemic of chronic disease, we’d single out inflammation. 

The scientific literature is clear that chronic inflammation has devastating effects on one’s health. Inflammation essentially causes poorer expression of your genes. If your mother has arthritis, for example, chronic inflammation may make you more susceptible to developing the same thing. 

Thankfully fasting may help. It improves gut health enough to reduce many inflammatory markers. Its ability to promote ketosis means it can also help your body generate new, inflammation-fighting mitochondria. This process is called mitophagy. [10]

In addition to reducing inflammation (or perhaps because of this reduction), increased mitophagy has been correlated with an increased lifespan. 

Rodent studies show that IF extends lifespan by 36-8%. [11][12]  It’s possible that a similar effect is seen in humans, though more research is needed before we can know for sure. 

Fasting also reduces inflammation by relieving your digestive tract from the burden of non-stop digestion. It uses this time off to regenerate the gut lining, reducing your risk of leaky gut syndrome and preventing harmful endotoxins from escaping the digestive tract. [13]

16 Hour Fast Benefit #3: Improved Cognition

Studies show that intermittent fasting boosts several hormones, notably Brain-Derived Neurotrophic Factor (BDNF), that are neuroplastic and neurodegenerative in nature. 

In other words, fasting provides the perfect fuel for your brain. Increased BDNF levels are associated with improved mood, cognition, productivity, memory, and creativity. Harvard neuropsychiatrist John J. Ratey calls BDNF “Miracle-Gro for the brain.” [14

It’s not known why intermittent fasting boosts BDNF so powerfully, but our evolution may give us some hints. 

Throughout human history most tribes and people groups would’ve gone long stretches without food, say before their next successful hunt. During this time, peak physical and mental performance would’ve been paramount to securing the next meal — and the body would’ve met this need. 

To this day it’s thought that the human body perceives fasting as a healthy stressor and responds by forming new neurons that prime your body to learn new skills. In this type of emergency situation, BDNF allows our brains to form new neural networks quickly. [15

16 Hour Fast benefit #4: A More Youthful Appearance

In more recent times fasting has become known for its ability to turn back the biological clock. Many people who take up intermittent fasting notice dark under-eye circles disappearing and fine lines smoothing out. 

These benefits may sound too good to be true, but they’re backed by science. Recent studies have shown that intermittent fasting boosts human growth hormone or HGH. Fasting for just 24 hours can boost HGH levels by 1300-2000%! [16]

HGH is an essential hormone that helps build and repair tissues as diverse as your skin, brain, and other organs. By improving cellular turnover, HGH may help your skin look fresher and more youthful. It may also increase your body’s muscle mass, in turn making fat loss even easier. [17]

Drawbacks to 16/8 Fasting and How to Avoid Them

While 16/8 intermittent fasting is associated with many health benefits, it does have some potential drawbacks.

These include overeating, low energy, high levels of stress hormones, and fertility problems. 

Potential drawback: overeating

16/8 intermittent fasting’s restricted eating window may backfire on those with large appetites, who may be prone to overeating if they get too hungry during the fasting window. This can lead to weight gain, digestive issues/bloating, and an unhealthy relationship with food. 

Most people naturally eat less with IF when enjoying a well-formulated diet of healthy whole foods.  So don’t let this potential drawback discourage you from giving 16/8 fasting a try. 

Potential Drawback: Low energy

Some people find 16/8 intermittent fasting tough to get started with. People with high metabolisms may experience weakness and fatigue during their first few days. 

These side effects can be especially pronounced if you’re also transitioning from a standard American diet to keto/carnivore

Potential Drawback: High Stress Hormones

With the shift from carbohydrate to fat metabolism comes another type of shift: a hormonal one. 

As your body gets used to burning fat for fuel, it may utilize stress hormones like cortisol to liberate amino acids and fats from your reserves. This process can feel stressful until your body becomes efficient at fat burning, at which point cortisol levels return to normal. [18]

Potential Drawback: Fertility Problems

Some research in animals hints that intermittent fasting may impair female fertility. It’s likely that this is caused by calorie deficiency, rather than by the practice of fasting itself, as pregnancy is a very energy-intensive practice. 

Consider holding off on IF if you’re pregnant or trying to become pregnant! [19]

Men, on the other hand, can likely engage in IF without impairing their fertility rates. 

There are also fasting strategies tailored specifically to female needs

How to avoid overeating

There’s an easy solution if you’re struggling with overeating on a 16/8 IF plan: just eat more fat. Consider adding tallow, butter, and olive oil to your low-carb veggies. 

Also be sure to eat slowly, which can give your body’s hunger hormones and satiety signals time to catch up with your eating. 

Eggs are another extremely satiating food that’s convenient and nutrient-loaded. 

How to Avoid Low Energy

Acclimating to intermittent fasting is similar to acclimating to the keto diet. In both cases, anything that helps you move toward fat-burning mode will help you make the transition. Supplementing with MCT oil, coconut oil, and other healthy fats may help with ketone production and overall acclimation.  

Upping your caffeine intake a little may also help you avoid low energy, since caffeine helps your body mobilize fatty acids as fuel. [20]

How to Avoid High Stress Hormones

Avoiding the cortisol increase that accompanies fasting can be done by many of the same things we mentioned above. 

Drinking coffee with some clean-burning MCT oil or coconut oil mixed in may well be enough to help your body transition with a minimum of stress. 

Partaking in gentle activities, like swimming or yoga, may also get your mind off of food and your body into fat-burning mode. 

Is 16/8 Fasting Right for you? 

If you’re trying to lose weight, improve your body composition, boost your brain function, and/or fight off aging…

…then probably so. 

However, several groups should probably err on the side of caution and avoid intermittent fasting. 

Women who are pregnant (or want to become pregnant)

Women’s hormonal status makes them more sensitive to calorie restriction than men. [21] Women who are pregnant or trying to become pregnant should err on the side of caution. 

There are a number of gentler fasting plans for women that you can learn about here

Hard-training athletes

Hard-training athletes typically do better eating throughout the day, too. Their high calorie demands mean that time-restricted eating can make getting enough energy impossible. Training in an energy deficit may be good for weight loss, but it’s not good for peak athletic performance. 

People Who Want to Gain Weight

If you’re underweight due to health problems or high activity levels, then fasting of any sort is probably not for you. Instead, consider placing an added emphasis on healthy fats and other nourishing animal products. 

16/8 Fasting Meal Plan

Need some ideas on what to eat while 16/8 intermittent fasting? The following 16 hour fast protocol is full of 16/8 diet power foods.

 

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
LunchLox and eggs with creme fraiche Eggs fried in ghee, 1 tin sardinesMediterannean keto Greek keto frittataTuna Salad with homemade mayo, creme fraiche, and olive oilLox and eggs scrambled with creme fraicheArctic Char with butter, blackberries with creme fraicheEggs with creme fraiche, macadamia nuts, coconut manna 
Dinner12 oz. Beef short ribs  Mediterranian keto bacon lettuce wraps  with bacon, labneh, homemade mayo, basil, lemonSalmon Belly, oysters, and creme fraiche12 oz. Beef short ribs 8 oz Tri-tip roast,

Sweet Potato with ghee

6.5 oz Bison burger with 1.5

oz liver blended in

Salmon Belly, oysters, and creme fraiche

 

16/8 Fasting: The Takeaway

16 hour Intermittent fasting is a proven way to maintain optimal body composition and cognitive health. Humans have been fasting since time began — why stop now?

If you have any questions it is a good idea to talk to your doctor before beginning any fasting regimen.  And consider supplementing with organ meat supplements to stay nutritionally complete during your new way of eating. We think you’ll love intermittent fasting (or is it intermittent feasting?) just as much as we have! 

 

intermittent fasting for weight loss

Intermittent Fasting for Weight Loss: Methods and Science

Intermittent fasting for weight loss involves designating between periods of eating and not eating throughout each day.1

In this article, we’ll explore 4 popular intermittent fasting methods for weight loss, and we’ll explain the science-backed ways that intermittent fasting influences weight loss. 

[TOC]

What is Intermittent Fasting? 

Intermittent fasting is a way of simulating our ancestral eating patterns in our modern lives. 

This means cycling between daily time-windows of eating, and not eating. 

Origins of Intermittent Fasting for Weight Loss

For most of human history, the eating patterns of our ancestors consisted of hunting and eating large animals, and fasting between successful hunts.3

Over nearly 2 million years of human evolution, the men and women whose bodies and brains functioned best in fasted states became the best at hunting and gathering. This made them the best at surviving and reproducing.

We, modern humans, inherited the physiology of this dietary evolution. Our bodies are hard-wired to thrive on these ancient cycles of fasting (and feasting). 

But most modern people consume a Standard American Diet. We subject our bodies to an endless and irresistable buffet of highly processed food loaded with carbs, cheap industrial vegetable oils, and added sugars. 2

This adds up to millions of people suffering from diet-related diseases like obesity, PCOS, osteoporosis, IBS, and various other autoimmune and inflammatory diseases. At the same time, diet-related diseases like heart disease, diabetes, and cancer are by far the leading causes of death worldwide.4

Fittingly, all the diseases listed above are referred to as “the diseases of civilization” because they are virtually non-existent in traditional societies.2 3

For most people, intermittent fasting brings mindfulness to our food choices, simplifies our diets, and rebalances our hormones–all of which can lead to significant and lasting weight loss. 

There are many methods for practicing IF that you can learn about here

Intermittent Fasting For Weight Loss Schedules

There are many different intermittent fasting schedules for weight loss, and they all involve splitting up a day or days of the week into periods of eating and not eating. 

The most popular IF strategy is known as 16/8 fasting, which we’ll detail below.  But it’s only one of numerous IF methods that you can tailor to your specific physiology and health goals. 

Women, in particular, may want to learn more about female-centered approaches to IF that protect against hormone imbalances. 

Here, we’ll take a look at four of the most popular intermittent fasting for weight loss schedules. 

The 16/8 Intermittent Fasting for Weight Loss Schedule

The 16/8 method entails skipping breakfast and eating all your meals within an 8 hour period. 

A common approach is to maintain an eating window between 11am and 7 p.m. 

Outside of this 8-hour window you are fasting for 16 hours. 

16-8 Intermittent Fast

Eat-Stop-Eat Intermittent Fasting For Weight loss

One of the simplest IF technique, the Eat-stop-eat calls for a 24 hour fast once or twice a week. 

As with any of these intermittent fasting methods for weight loss, it’s important to chose the method that’s right for you body. 

Some people find a 24 hour fast to be relatively easy. It provides a deep digestive cleanse, while freeing the other days from any restrictions. 

Whereas others might find it very stressful to withhold eating for 24 hours, and prefer a less intensive daily approach. 

Eat-Stop-Eat

Circadian Rhythm Fasting for Weightloss

One of the easiest intermittent fasting for weight loss schedules to get into is called Circadian Rhythm Fasting

This IF method involves eating only during daylight hours–the period when your digestion and metabolism are most active. After 7 pm your metabolism naturally slows down. 

Sleep and Health: Circadian rhythm

Brunch Fast (AKA 12-14 Hour Fast)

A “Brunch Fast” is a gentle method that may be healthier for people who are extremely sensitive to low-blood sugar, and for women who are concerned about possible hormone imbalances.

The Brunch Fast method calls for 12-14 hours of fasting that ends with a late breakfast, or brunch. 

12 Hour Fast Top Title

What the Science Says About Intermittent Fasting for Weight Loss 

The current science on intermittent fasting for weight loss comes mostly from clinical trials involving obese individuals. So more research needs to be done in this area to determine its effectiveness on other populations. 

From a 2014 review of available studies, researchers determined that intermittent fasting reduced body weight by 3-8%. This covered clinical studies that lasted 3-24 weeks.2

Participants in IF studies lost weight at a rate of .55 to 1.65 pounds per week.2

A 4-7% reduction in waist circumference (indicating a loss of belly fat) was also observed by researchers.

It’s worth noting here that though intermittent fasting is effective for weight loss, that’s only one of many intermittent fasting benefits. Other possible benefits include 1, 2, 3

  • Improved metabolic health
  • Reduced risk of heart disease
  • Blood sugar regulation
  • Controlled cholesterol and triglycerides levels
  • Increased lean muscle mass
  • Stimulates human growth hormones
  • Activates stem cell production
  • Reduced risk of cancer

Intermittent Fasting Helps You Reduce Calories

As we mentioned above, most people on a Standard American diet eat constantly. This is due in large part to the fact that carbs and sugar are addictive! 

For our ancestors, sources of carbs and sugar were very rare. Almost none of the fruits and veggies we eat now existed. Agriculture was also non-existent meaning they ate zero grains. 

When our ancestors came upon a tree of ripe fruit, or a beehive, their bodies told them to eat as much as possible. Then the body would turn all that sugar into fat, which is the body’s way of storing energy for leaner times. 

Nowadays when we encounter high-carb and sugary foods our bodies send the same signals via hormones like insulin and dopamine–eat as much as possible, store it as fat!. 

The obvious difference is that we modern humans are never more than a convenience store away from an abundance of sugar. 

This brings us to one of the most obvious ways intermittent fasting aids in weight loss–most of us simply end up eating less. 

Less eating means less calories. Less calories mean less excess energy stored as fat, and more stored energy (in the form of fat) broken down into fuel for the body. 

Studies comparing intermittent fasting for weight loss with diets that call for continuous calorie restriction show the same weight loss between the two groups.2

Intermittent Fasting Changes Your Hormones

As we mentioned above, when you restrict calories, your body is forced to use the energy it has stored as fat.  The science of intermittent fasting centers on how it unlocks this stored energy by triggering your body to undergo the following hormonal changes: 2 3

Insulin

When you eat carbohydrates your body breaks them down into simple sugars (glucose) that goes into your blood. 

In response, your body secretes insulin to push the blood sugar into your cells. 

When you are fasting your insulin drops, triggering a process where your body begins breaking down fat into energy.

Norepinephrine 

Norepinephrine is then sent to your fat cells, facilitating their breakdown into free fatty acids that your body uses as energy. 

Human Growth Hormone

When intermittent fasting, levels of Human Growth Hormone (HGH) may increase by up to 500%.2

Though this increase can have various benefits, it may also signal the brain to conserve energy by limiting fat burning, which would make it harder to lose weight.2

Combining Intermittent Fasting and Keto

When you combine intermittent fasting and keto, you restrict carbs during your eating periods. This speeds up the drop in insulin and primes your body to break down fat into fuel. 

A high-fat, low-carb ketogenic diet puts your body into a state of ketosis, where it makes fat the primary fuel source. 

Since keto and IF have both been shown to support weight loss, skillfully combining these approaches may enhance their overall effectiveness.

An added benefit of this approach is that when you are keto-adapted, your body doesn’t depend on carbs so your blood sugar remains more stable. Stable blood sugar means less glycemic stress and less secretion of stress hormones like HGH.

Intermittent Fasting Helps Maintain Muscle Mass when Dieting

One of the highlights of intermittent fasting for weight loss is how it allows you to maintain muscle mass while dieting. . 

One clinical review found that when compared to calorie restriction, an IF diet led to a significantly smaller loss of muscle mass. 2

For example, in studies on calorie restriction, a whopping 25% of weight lost is accounted for by a loss in muscle mass. 

Whereas, for intermittent fasting dieters, only 10% of weight loss is muscle mass.4 

Intermittent Fasting Simplifies Your Diet

Simplifying your diet reduces cravings and supports mindful eating

Though eating less calories is often a result of intermittent fasting, you don’t have to count calories. All you have to do is set an alarm or look at a clock. 

You can simplify your eating routine even more by enjoying a nutrient-packed keto or carnivore diet meal plan. These ways of eating base meals around satiating whole foods that provide the ideal ratio of fat, protein, and minimal carbs. 

They also offer the added benefit of eliminating carb-loaded and processed foods from your pantry and routine. This can be especially helpful when considering that carbs may be addictive. 

The Mediterranean and pescatarian keto options are good places to start for beginners. 

Intermittent Fasting for Weight Loss Tips for Success

Intermittent fasting won’t automatically cause weight loss or improve your health–there are a few key tips to keep in mind:

  1. Eat whole foods: This means healthy fats and animal-based superfoods 
  2. It takes time: As with anything body-related, “body time” is slower than “mind time”. Give yourself at least 3 weeks before assessing for any significant weight loss
  3. Have patience and compassion for yourself: Most of us have a very emotional relationship to our food and eating habits. A dramatic change can cause mood swings and emotional pain. Daily mindfulness practices can help regulate your mood! 
  4. Exercise: By eliminating junk food many people are losing a way to self-medicate. Replace the endorphins you get from eating with low-impact movement practices like cycling, yoga, walking, and swimming

Intermittent Fasting For Weight Loss: The Outlook

Intermittent fasting is clinically studied and backed by science to improve weight loss. 

By reducing calories, changing hormones to more efficiently turn fat into fuel, and simplifying your diet, intermittent fasting is both effective and relatively easy. 

There are numerous intermittent fasting methods and schedules that your can try out here! 

Goat liver

Goat Liver: Nutrition, Benefits, and Low-Carb Recipes

In this article, we’ll explore goat liver nutrition, its health benefits, and offer a few tasty low-carb goat liver recipes. 

Goat (AKA Mutton) liver may not be the first food you think of when you’re hungry, or even the first organ meat superfood that comes to mind for nose-to-tail eating aficionados.  

But it is more approachable (and tastier) than you’d think! Goat liver offers many of the same amazing health benefits you’ve come to expect of beef or chicken liver — and even a few distinctive benefits of its own. 

Time to dig in.

What is Goat Liver?

Goat liver is the liver of a young male or female goat, in this context specifically eaten and enjoyed as food. It’s also called Mutton liver, and common in areas where goats (as opposed to cows) are relied on to feed the population. 

Mutton is a staple food in India, Africa, Australia, the Middle East, Central and South America, and New Zealand. Goat liver’s culture-by-culture popularity is reflected by the presence of curry spice or nutmeg in many of the best recipes. 

Ironically, many populations that suffer from food scarcity often get the unexpected benefits of goat liver since they have to rely on inexpensive organ meats to get adequate calories. 

In recent years the popularity of goat’s milk, goat meat, and other goat-derived products has spread to the US. 

Goat meat is especially popular in Texas — 44% of the U.S.’s three milllion-plus goats call the Lone Star State their home. A growing number of farmers are realizing that goats are more environmentally friendly and easier to feed than cattle. [1]

Goat Liver Nutrition

Like many other types of liver, goat liver contains unusually high amounts of vital vitamins and minerals like vitamin B12, iron, and vitamin A. 

Goat Liver Nutrition: Macronutrients

3 OUNCES GOAT LIVER (85G)
TOTAL CALORIES 135
TOTAL FAT3.6 grams
SATURATED FAT2.1 grams
TRANS FAT0.0 grams
CHOLESTEROL302 milligrams
SODIUM0 milligrams
POTASSIUM258 milligrams
CARBOHYDRATES3.1 grams
NET CARBS3.1 grams
SUGAR0 grams
PROTEIN20.4 grams

Fat

Goat liver is predictably low in fat. Most of the fat it does have is anti-inflammatory and highly saturated. [2

You can thank goat’s status as a ruminant animal for that — goats and other ruminants can convert the ‘bad’ fats they eat into ‘good’ fats that benefit us when we eat them. [3]

Protein

Goat liver is also a great source of protein. Just a modest 3oz serving of liver contains the 20+ grams you need to max out protein synthesis. [4] This protein comes in a truly complete format featuring all 9 essential amino acids. [5]

Carbohydrates

Mutton liver contains small amounts of carbs, especially if it’s still fresh. 3 ounces of liver contains between 3-4 grams of carbohydrates. But don’t worry about this interfering with your keto or carnivore diet, as you can eat plenty of liver and still stay in ketosis.  

Goat Liver Nutrition: Micronutrients

NUTRIENT3 OUNCES GOAT LIVER (85G)%RDV
IRON4.9 milligrams62%
MAGNESIUM18 milligrams6% 
PHOSPHORUS387 milligrams39%
ZINC4 milligrams27%
COPPER9.8 milligrams488%
THIAMIN0.2 milligrams13%
RIBOFLAVIN (B2)2.8 milligram163%
NIACIN13.2 milligrams66%
FOLATE290 micrograms73%
VITAMIN B61 milligrams84%
VITAMIN B1259.3 micrograms2471%

B12

3 ounces of goat liver contains a whopping 24 times your daily B12 RDV. This type of megadose can lead to serious improvements in energy levels, mental health, and more. B12’s other benefits include: [6]

  • More efficient cell division
  • Increased energy (ATP) generation
  • Faster carbohydrate and fat metabolism
  • Healthier nervous system (CNS) function

Iron 

Goat liver is a great source of heme iron, a variety that is far more bioavailable than the iron you find in plant based foods. 

Just 100 grams of goat liver contains enough iron for most males to hit their RDV (the RDV for menstruating women is higher). 

Liver is so high in iron that it was used by Nobel prize winner Dr. George Minot to cure patients from iron-deficiency anemia. “If patients ate abundant amounts of liver daily, their condition improved,” Minot and his colleagues noted. This ‘liver treatment’ was popular throughout the 1930s before newer, more easily-patented cures took over. [7

Goat liver’s iron content is also helpful for pregnant women, who need more heme iron than usual. [8]

Copper

Goat liver is also a good source of copper. In fact, it’s so high in copper that if you eat it too often your body’s copper:zinc ratio can become unbalanced.

Eaten once a week, however, goat liver’s copper content contributes to a variety of important physiological functions: [9]

  • Connective tissue regeneration
  • Energy (ATP) generation
  • Nervous system function
  • Hair maintenance (strength, sheen etc)
  • Antioxidant production

Goat liver’s other nutrients

The above three nutrients may be goat liver’s highlights, but they’re really just the start. Liver is also a great source of the following:

  • Vitamin A
  • Riboflavin (B2)
  • Niacin (B3)
  • Pantothenic acid (B5)
  • Pyridoxine (B6)
  • Folate (B9)
  • Vitamin D
  • Phosphorous
  • Selenium
  • Zinc

Goat Liver Benefits 

Better skin

Any skincare enthusiasts reading this will probably be aware of the most popular skincare product of all time: retinol–a derivative of vitamin A. 

Retinol has a decades-long track record of improving the skin’s appearance and warding off aging — it’s popular for good reason. 

What you might not know is that the vitamin A you ingest can benefit your skin from the inside out. Goat liver is so rich in preformed vitamin A (the most absorbable kind) that many liver lovers report it giving them soft, glowing skin. [10]

More Energy!

Many people find that goat liver provides a noticeable energy rush. 

This energy-boosting quality is due to a special blend of B vitamins. Studies dating back to the 1950s show that eating liver can boost endurance and exercise tolerance. [11

Fast forward to the present day, these same energy-boosting and anti-fatigue factors can help you stay focused and productive throughout your day. 

Improves Memory

Goat liver’s blend of cholesterol, B vitamins, and iron, means it’s an incredible brain food. 

Many eaters find that both their mood and memory improve for days following a meal of liver. 

Given B vitamins improve cellular energy production throughout the brain, this is really no surprise. Getting adequate B12 may also help clear toxic metabolites like homocysteine out of your brain. [12] [13

A Better Future (We’ll Explain)

This last benefit may sound cryptic, but it’s not. 

Studies done in animals have shown that eating liver can positively affect the next generation. If young animals eat liver, they develop into stronger and more robust creatures — and so does the generation after them. [14

The idea that liver could shift one’s epigenetic health towards a more robust direction is observed in the studies of pioneering diet researcher Weston A. Price, the “Isaac Newton of Nutrition.”. Price found that virtually every ancient culture viewed animal liver as a staple food for pregnant women and young children. [15

Sourcing Quality Goat Liver

Quality is everything when it comes to consuming goat liver. 

The liver of a stressed animal may be slightly higher in residual toxins and lower in important nutrients. 

In addition to these tangible nutritional differences, studies in other species suggest that the stress present in an animal can be passed on to the eater in the form of deformed polyamine proteins. In short, eating the liver of stressed, poorly-treated goats isn’t the best choice. [16]

The liver from humanely raised grass-fed goat liver, on the other hand, is a true superfood in every sense of the word. 

Ask around at your local farmer’s market, or just consult your techno oracle (Google), to see if there are any goat farmers near you. 

If goat liver is unavailable, too inconvenient to cook, or you just can’t warm to the taste, but you still want the robust nutrition benefits, Doctor Kiltz’s beef liver supplements might be the ticket! 

Goat Liver Recipe

goat liver fry

If you’ve read enough to become convinced that this special food is for you, the following recipe should help you reap its nutrition and benefits. 

This goat liver recipe transforms what might sound like an intimidating anachronism into a savory dish that the whole family can enjoy. 

Goat (Mutton) Liver Fry

Ingredients

  • ½ pound goat liver
  • Several small onions
  • 3 large garlic cloves
  • Curry leaves
  • 4 long coconut pieces
  • 1 tsp cumin seeds
  • ½ tsp curry powder
  • Salt and pepper to taste
  • Ginger to taste
  • Cooking fat (ghee works great) 

Process

  1. Wash the liver thoroughly, then cut it into small pieces with kitchen scissors.
  2. Chop up onions and curry leaves and keep them ready to the side. 
  3. Time to make masala! Add garlic, cumin seeds, pepper, ginger, curry powder, red chili, and coconut into a blender and blend until smooth. 
  4. Add mustard seeds and curry leaves to an oiled pan. Add pepper to taste. 
  5. Once the mustard seeds start ‘sputtering, add your pieces of liver. 
  6. After two minutes, add onion and red chili. Fry until the onions are lightly cooked.
  7. Add your grounded masala and mix everything together. 
  8. Saute for 2 minutes, then cover with a lid and simmer for 5 minutes. 
  9. Check on the masala periodically. When all the excess water is gone, continue simmering for one minute.
  10. Add chopped coriander and serve warm. 

The Takeaway

Goat liver’s winning combo of abundant nutrients and virtually no antinutrients means it’s one of the most nourishing foods on the planet. 

If you can find it, don’t be afraid to try this unique food for yourself! 

 

lamb kidney

Lamb Kidney: Nutrition, Benefits, and Low-Carb Recipes

If you love lamb, chances are you’ll also enjoy lamb kidneys. Lamb kidney has a richer flavor and a more pungent aroma than your average lamb muscle meat. But the effort it takes you to get used to lamb kidney is more than repaid in its rich nutritional benefits. 

In this article, we’ll explore the nutrition provided by this succulent organ meat, along with its associated health benefits. We’ll also share 3 delicious low-carb lamb kidney recipes for making this superfood part of your culinary repertoire. 

GRASS-FED, PASTURE-RAISE BEEF ORGAN SUPPLEMENTS

What is Lamb Kidney?

Lamb kidney is simply the kidney of a young sheep. Kidney has been enjoyed by cultures around the globe for centuries. Most preparations are similar: they feature grilled kidneys in a sweet or spicy sauce. 

For something with such a strong taste and smell, the popularity of lamb kidneys may seem surprising at first. This popularity is a direct result of their impressive nutritional profile. 

Lamb Kidney Nutrition

Lamb kidney is an excellent source of protein, iron, and vitamin B12 among other vital nutrients. Here’s a closer look at its macronutrient and micronutrient profiles. 

Lamb Kidney Macronutrients

3 OUNCES LAMB KIDNEY(85G)
TOTAL CALORIES 95
TOTAL FAT2.9 grams
SATURATED FAT1 gram
TRANS FAT0.0 grams
CHOLESTEROL337 milligrams
SODIUM156 milligrams
POTASSIUM277 milligrams
CARBOHYDRATES0.8 grams
NET CARBS0.8 grams
SUGAR0 grams
PROTEIN15.7 grams

Fat

Lamb kidney is fairly low in fat, especially when compared to popular cuts of muscle meat like lamb chops. 

The fat in lamb kidney is a nice blend of saturated, monounsaturated, and polyunsaturated. 

All of these fats play an important role in basic metabolic processes and can optimize the fatty acid composition of your cells. [1

Kidney fat is  high in both omega 3’s, and the beneficial saturated fat called stearic acid. 

Protein

Kidney is a great source of complete protein. Just 3 ounces contains 15.7 grams of protein — almost enough to maximize protein synthesis. [2] The protein in kidney contains all 9 essential amino acids. This means it’s more effective gram-for-gram than plant proteins. [3]

Carbohydrates

Lamb kidney contains a very small amount of carbohydrates. Fresh kidney may contain slightly more than the .8 grams per 100 grams listed. Even then, kidney is low enough in carbs to perfectly complement a keto/carnivore diet.

Lamb Kidney Micronutrients

NUTRIENT3 OUNCES LAMB KIDNEY (85G)%RDV
IRON2.7 milligrams35%
MAGNESIUM16 milligrams4% 
PHOSPHORUS190 milligrams25%
ZINC1.5 milligrams15%
COPPER198 micrograms22%
THIAMIN4.1 milligrams41%
RIBOFLAVIN (B2)8.3 milligram132%
NIACIN4.6 milligrams38%
VITAMIN B60.1 milligrams11%
VITAMIN B1215.5 micrograms873%
SELENIUM141 micrograms202%

B12

3 ounces of lamb kidney contains over 8 times your RDV for vitamin B12. Just as with liver, many people find kidney to be highly energizing. B12’s ability to improve cellular energy production is at the root of its power-boosting properties. [4]

Iron

Lamb kidney is a good source of iron, clocking in at 35% per small serving. This iron comes in the form of easily absorbed heme iron that mirrors the iron found in our own bloodstreams. [5]

Selenium

Lamb kidney is also a great source of selenium — selenium that’s more bioavailable than that of other common food sources. Just three ounces contains twice your RDV. Selenium plays a vital role in thyroid health and metabolism. [6

Lamb Kidney Health Benefits 

Lamb kidney’s top health benefits are most apparent in the ways it: 

  • promotes growth and development
  • boosts metabolism
  • benefits your own kidney function

Promotes Growth and Development 

In traditional societies that thrived on nose-to-tail eating, kidney meats were known to be important foods for the growing body. “The kidneys are usually given to children,” pioneering Arctic explorer Vilhjalmur Stefansson described in his book The Fat of the Land, “somewhat as if they were candy.” [7]

Boosts metabolism

Kidney fat is rich in omega 3 fatty acids which have been shown to promote metabolic health. [8

The fat surrounding the kidneys is special, too — it’s 70% saturated and unusually high in stearic acid, a fatty acid that’s been correlated with lower body fat levels, thanks in large part to the way it “switches on” the mitochondria (energy factories) in your cells. [9][10]

Benefits Kidney Function 

Kidney contains several hard-to-find amino acids, like l-ergothioneine, that promote the kidney health of those who consume them. Ergothionine’s downstream benefits also include promoting fertility. [11

Sourcing Quality Lamb Kidney

Quality counts when it comes to organ meats, and lamb kidney is no exception. And happy lambs make healthy organs.

Considering that research in other species has found that memory-containing proteins transfer from one creature to the next, eating low-quality organ meats isn’t ideal. [12]

Sourcing kidney from grass-fed lambs is important, too. Grass-fed meat is likely lower in inflammatory fats than other types of meat. [13

If you’re interested in kidney specifically for the nutrition benefits, but can’t source a quality product, or you’re just looking for convenience, you may want to consider organ meat supplementation. 

You can check out Dr. Kiltz’s grass-fed organ meat supplement here, or explore and compare organ meat supplements here. 

How to Cook Lamb Kidney: 3 Delicious Low-Carb Recipes

This way of cooking lamb kidney is equal parts yummy and easy. 

Pan-fried “huo bao” kidney

  • 2-3 lamb kidneys 
  • 1/2 cup of coconut oil
  • 1 tablespoon wine
  • 1/2 teaspoon tapioca/coconut flour
  • 1/2 curry powder
  • 1/4 teaspoon turmeric
  1. Slice off thin, ¼ inch by ¾ inch pieces of kidney. 
  2. Score the kidneys in one direction, then in the opposite direction (you should have a cross-hatch pattern when done). 
  3. Mix the kidney slices with the other ingredients to make a marinade.
  4. Heat your coconut oil in a large pan until it’s just beginning to crackle. Fry a few slices of kidney at a time, being careful not to cool the oil. 
  5. Deep fry for about one minute on each side. 
  6. Serve when the slices are crispy and still warm. 

Scoring and frying your lamb kidneys in this manner allows the outsides to become crispy while keeping the insides soft and tender.  This fried kidney recipe might be tasty enough to transform even the most offal-shy eater into a believer.

Simple Kidneys and Sage

This lamb kidney recipe makes fits in perfectly with a Mediterranean keto diet.

  • 2 lamb kidneys
  • 6 tablespoons extra virgin olive oil
  • 3 tablespoons finely minced sage
  • 3 teaspoons aged balsamic vinegar
  • 3 tablespoons ghee 
  • Salt and pepper to taste
  1. Slice each kidney in half. 
  2. Mix olive oil, minced sage, and balsamic vinegar in a small bowl. Place the kidney halves in the marinade for about two hours.
  3. Heat your ghee in a small pan and fry some extra sage leaves in it. After 5-10 seconds, remove the sage from heat and transfer to a plate. frying oil until very hot but not smoking. Fry a couple of sage leaves at a time until crisp, for about 5-10 seconds. Using a fork, transfer the leaves to paper towels and sprinkle generously with salt.
  4. Remove the kidneys from the marinade and place them on the pan. Grill 1-2 minutes on each side. The final product should be nicely charred on the outside — but still somewhat rare on the inside.
  5. Place kidney halves on a plate and add salt and pepper to taste. Garnish with sage leaves and enjoy. 

Traditional Deviled Kidneys

This lamb kidney recipe transforms an intimidating organ meat into a bonified comfort food. And it provides a fantastic fat to protein ratio that makes it a great fit for most ketogenic dieters.

  • 2 to 4 lamb kidneys
  • 1/4 pound fresh mushrooms
  • 1/4 cup coconut flour
  • 6 tablespoons butter
  • 1 teaspoon cayenne
  • 1 teaspoon dry mustard
  • 1 tbsp honey
  • 3 tbsp beef stock (or Keto Bone Broth!)
  1. Slice each kidney into 5-10 pieces.
  2. Sear mushrooms in a hot pan with lots of butter until they’re golden brown. Remove them from heat and set them aside. 
  3. Mix your coconut flour, cayenne, mustard, salt, and pepper, and dust the kidney pieces with this mixture.
  4. Get your pan very hot and add another few tablespoons of butter. Brown the kidneys in this butter. Turn kidneys over every few minutes. 
  5. Return the mushrooms to the pan, add honey and beef stock, and shake. Let cook for another minute or two.
  6. Serve warm

Lamb Kidney: The Takeaway

Lamb kidney is nutrient-dense, delicious, and seriously underrated. And It fits perfectly into the modern revival of the ancient nose-to-tail eating paradigm!

Lamb kidney’s health benefits explain why: It can boost the health of your own kidneys and set the stage for your children’s future growth and development — but only if you actually eat it ;)

 

grass fed cows and sheep on a pasture with mountain in background

Bone Marrow Supplement: Health Benefits and Best Brands

Bone marrow as food has been a staple among cultures across the globe since before recorded history.  Now, in our busy modern lives, beef bone marrow supplement offers a convenient way to get the benefits of this ancient superfood. 

In this article, we’ll explore the nutrition and benefits of beef bone marrow supplement, and take a look at some of the highest quality bone marrow supplements on the market. 

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Historical Importance of Bone Marrow

Bone marrow has been so important to human nutrition that researchers believe it could have been the first animal food in the human diet. Evidence from ancient tools and bone fragments tells us that early humans scavenged bone marrow millenia before they were smart enough to hunt. 

And in fact, it was the nutrients they unlocked from scavenging bone marrow that provided the fuel to grow their brains. Without bone marrow, we wouldn’t be the super intelligent species we are today.

This ancient tradition of eating the whole animal nose-to-tail not only helped us evolve, it also kept us remarkably healthy and essentially free from the most common diseases of the modern world including inflammatory diseases, osteoporosis, heart disease, cancer. There’s a reason why these are called the diseases of civilization. 

We see the importance of bone marrow to an ancestral diet in the observation of pioneering dietary researcher Weston A. Price. Back in the early 1900s when Price studied the dietary practices of Native Americans of the Rocky Mountains, he found, 

“Indians putting great emphasis upon the eating of the organs of the animals, including the wall of parts of the digestive tract. Much of the muscle meat of the animals was fed to the dogs. It is important that skeletons are rarely found where large game animals have been slaughtered by the Indians of the North. The skeletal remains are found as piles of finely broken bone chips or splinters that have been cracked up to obtain as much as possible of the marrow and nutritive qualities of the bones. These Indians obtain their fat-soluble vitamins and also most of their minerals from the organs of the animals. An important part of the nutrition of the children consisted in various preparations of bone marrow, both as a substitute for milk and as a special dietary ration.”

Price made it his life’s work to introduce this dietary wisdom to friends, patients, and even orphanages — often with remarkable results. In his reports, numerous people recovered from tooth decay and degenerative diseases.  

Nowadays organ meats including bone marrow is making a comeback, gracing the menus of the hippest restaurants. And bone broth is even served at many coffee shops! 

But if bone marrow proves too expensive or inconvenient for you, bone marrow supplement may be an ideal option. 

Like-Supports-Like

For millennia, traditional cultures across the globe have ascribed to a like-supports-like approach to the nutritional values of organ meats. For instance, if a person has a heart ailment, they eat heart. If a person has an energy issue, they consume animal liver. 

The same goes for bone marrow: Consuming bone marrow, cartilage, and bones themselves provides numerous amino acids and compounds that directly support the health of people’s bones and connective tissues. 

What is a Bone Marrow Supplement?

A bone marrow supplement is a dietary supplement that contains dried bovine bone marrow. 

The healthiest bovine bone marrow comes from the healthiest cows. These happen to be grass-fed, pasture-raised cattle from New Zealand–which we’ll explore a bit more later on. 

What are Desiccated Organ Meat Supplements?

Most quality beef bone marrow supplements are “desiccated”– a fancy word for “dried”. 

The highest quality bone marrow supplements are desiccated using a gentle freeze-drying process. 

In this process beef bone marrow is turned into a powder that can be stored and administered in a convenient gel capsule. 

The cheaper, and lower quality process of high-heat drying can degrade important nutrients.  But freeze-drying retains most of the vitamins, minerals, and co-factors of fresh bone marrow.  

Freeze-drying also reduces the water weight, allowing you to consume less, while still receiving the full offering of nutritional benefits. 

Bone Marrow Nutrition 

For an ancient food, it’s interesting to note that the nutrients in bone marrow are only partially known. 

The nutrition in bone marrow likely provides vitamin K2 along with other fat-soluble vitamins, their exact values are still being explored.

Though research is ongoing, available analysis provides the following bone marrow nutrition information. 

Nutrient100g of Bone MarrowRecommended Daily Value (RDV)% RDV
Calories770 calories2,500 calories30%
Protein7 grams50 g (standard diet, not keto)14%
Fat80 grams30 g (standard diet, not keto)266%
Carbohydrates0 mg120 g (standard diet, not keto)0%
Niacin0.4 mg16 mg3%
Selenium20 mcg70 mcg36%
Iron0.8 mg20 mg4%
Magnesium1.8 mg420 mg 0.4%
Zinc0.1 mg11 mg1%
Potassium137 mg4000 mg5%
Phosphorus7 mg700 mg1%

Benefits of Beef Bone Marrow Supplement

In addition to the above nutrients found in bone marrow itself, most high quality bone marrow supplement offers a complex of additional nutrients rendered from processing the entire bovine bone. 

Together the bone marrow and bone extracts in these supplements offer numerous benefits which we’ll look at now. 

Microcrystalline Hydroxyapatite (MCHA): Prevents Bone Loss

Microcrystalline hydroxyapatite (MCHA) is a compound derived from processing the whole bovine bone. 

As a natural compound microcrystalline hydroxyapatite comprises the crystalline matrix of bone and teeth. It is the substance that gives these body parts their rigidity. 

MCHA contains highly absorbable calcium and phosphorus, which are the major mineral components of bone.

When part of a bone marrow supplement MCHA offers highly absorbable occurring calcium and phosphorus, along with a potent variety of bone supporting minerals derived from bone tissue. 

These specialized minerals include magnesium, phosphorous, a calcium-binding protein called osteocalcin, collagen, and bone growth factors like as IGF-I and IGF-II.

The body uses these nutrients to maintain and repair our living bones and connective tissues. 

Clinical studies on the effectiveness of supplementing with microcrystalline hydroxyapatite show that it is effective in preventing bone loss, even in people with compromised immune systems and in menopausal women.

Vitamin K2: Promotes Stem Cell Activation

The vitamin K2 provided by bone marrow supplement promotes stem cell activation in bone marrow itself. This function is an example of the like-supports-like property of beef bone marrow supplement.

Calcium: Protects Against Anti-Nutrients

The calcium provided by beef bone marrow supplement has many obvious benefits like promoting bone health and supporting muscle function.

Recent research is also showing that calcium binds with certain plant-toxins and antinutrients like oxalates and phytic acid. In the case of oxalate binding, calcium from dairy sources is protective against kidney stones.

Boron, Strontium and Manganese: 

These trace minerals are vital in the promotion and utilization of important hormones like estrogen, testosterone, and vitamin D (which is both a vitamin and a hormone). 

Together these minerals and hormones work together to increase bone mineral density, reduce fracture risk, and build healthy cartilage. 

Bovine Activin A: For Bone and Cartilage Formation

Like other organ meat supplements bone marrow supplement contains organ specific bioactive peptides (short chain amino acid), including Bovine Activin A, which may support cartilage formation and bone growth.

Myeloid and Lymphoid Cells: Increased Immunity

Bone marrow provides the same myeloid and lymphoid cells our bodies use to produce white and red blood cells. These cells are crucial to immunity, and they assist in cellular regeneration throughout your body.

Bone marrow also contains alkylglycerols. This special type of lipid (fat) has innate immunomodulating properties.   

Collagen: Skin and Joint Health

Beef bone marrow supplement provides glycine-rich collagen and other ‘relaxant’ proteins. 

Research on supplemental collagen has found that it may improve skin health and reduce aches and pains, while providing antioxidant properties.  

A study of over 60 women found that collagen supplementation improved markers of skin hydration and elasticity i.e. youthfulness.

Studies also show that collagen promotes the health of your joints. A six-month study of athletes found that daily collagen supplementation decreased sports-related pain.

How to Choose A Bone Marrow Supplement

When it comes to choosing the bone marrow supplement that’s right for you, it’s important to know what to look for. 

Here’s a quick rundown of key factors offered by the highest quality brands

Grass-Fed and Grass-Finished 

Research shows that Grass-fed, grass-finished beef offers more nutrients than grain-fed beef.

The superior nutrient profile includes both micronutrients (vitamins and minerals) as well as  fats and amino acids that make up the macronutrients in foods.  

For example, grass-fed meat contains fewer PUFAs (polyunsaturated fatty acids), which can contribute to inflammation.

The organs of grass-fed beef also contain more CLA (conjugated linoleic acid ) than grain-fed cattle organs.  More CLA can help improve weight loss and muscle mass.

Pasture-Raised

For most living organisms the happier they are, the healthier they are, and cows are no different.

Research looking at worms–one of the most basic living organisms– suggests that the stress an animal endures can fundamentally change their biology. [29] 

So the humane choice in choosing pasture-raised bone marrow supplement is also the healthy choice. 

Freeze Dried 

Freeze drying is far more effective in capturing and preserving the nutrients from fresh organs when compared to standard extraction processes that use heat.

Think of freeze-drying as the key to getting the bone marrow supplement benefits listed above.

Bone Marrow Supplement from New Zealand Cattle 

New Zealand cattle are among the world’s happiest and healthiest. 

New Zealand cattle benefit from their pristine climate of mild and wet winters, and sunny summers providing the perfect conditions for year-round outdoor pastured living.

Contrast those vast expanses of bright green grass and fresh water with American ranches where even grass-fed cattle have to be kept indoors during winter months. During this time they are also fed on nutrient-deficient dried hay. 

Unfortunately, to date there is no direct data comparing New Zealand bone marrow with U.S. raised bone marrow. However, we can get a sense of the superior quality of New Zealand beef products by looking at a comparison of key nutrients between New Zealand beef liver and U.S. raised beef liver: 

  • Vitamin B12 – New Zealand beef liver has 43% more than U.S. raised beef liver. 
  • Vitamin B5 – New Zealand beef liver has 44% more than U.S. raised beef liver. 
  • Iron – New Zealand beef liver has 72% more than U.S. raised beef liver. 
  • Thiamin (Vitamin B1) – New Zealand beef liver has 96% more than U.S. raised liver. 
  • Vitamin A – New Zealand beef liver has a staggering 459% more than U.S. raised liver. 

Other Ingredients: Fillers, Additives, Flow Agents 

The healthiest supplements are free of additives, fillers, binders, stearates, and flow agents. Look for bone marrow supplements that offer only pure: 

  • Grass-Fed Bovine Bone Marrow
  • Grass-Fed Bovine Cartilage
  • Grass-Fed Bovine Bone (MCHA)

An important note is to look for bone marrow supplement that is NOT defatted. Defatting bone marrow supplement removed the fat-soluble vitamins at the core of its health benefits. 

Dosage

Most bone marrow supplements call for 3000 milligrams as day. This comes out to ¾ of 1 teaspoon.

Though that might not sound like much, keep in mind that bone marrow supplements are desiccated (dried). 

In their fresh state, the majority of bone marrow is water.  For example 3000g of dried bone marrow is nutritionally equivalent to appx 1 oz (28 g) of fresh bone marrow. 

Price

When considering the quality factors listed above, we’ve found that moderately priced products are often the best choice. 

Coming in a around $40 per bottle, the best bone marrow supplements provide quality nutrition without the unnecessary additions like processed “multi-vitamins” and other compounds that don’t come from whole food sources, have little clinical efficacy, and just drive up the price. 

Best Bone Marrow Supplements

Our three favorite beef liver supplements are all super high quality products and contain 3000 mg, or 3 grams of freeze-dried beef organs. This is the nutritional power of roughly 1 oz or 28g of fresh organs. 

Ancestral Nutrition

Ancestral Nutrition’s “Grassfed Bone Marrow”call there offering “whole bone extract”, due to is sourcing from the femur bone all the way down to the knuckle’s end. This creates a “whole bone matrix” of nutrients including calcium hydroxyapatite, osteocalcium phosphate, collagen, proteoglycans, matrix proteins, cytokines, growth factors, fat soluble activators, stem cells, cartilage and collagen peptides. 

  • 3000 mg of grass-fed and finished beef bone marrow and whole bone extract. Pasture raised in New Zealand
  • Freeze Dried to preserve optimal nutritional profile
  • May have additives like flow agents or binders
  • 6 easy to swallow pills per serving
  • $52
  • Free Shipping with Amazon Prime

One Earth Health

Sourced from grass-fed and finished New Zealand cattle, One Earth Health’s bone marrow supplement offers a complex of bone marrow, MCHA, and cartilage. 

  • 3000 mg of grass-fed and finished beef marrow, bone, and cartilage, pasture raised in New Zealand
  • Freeze Dried to preserve optimal nutritional profile
  • No fillers, additives or flow agents
  • 6 easy to swallow pills per serving
  • $39.99

Antler Farms

If you’re looking for just pure 100% grass fed New Zealand bone marrow, Antler Farms Bone Marrow Supplement may be the way to go. However, it doesn’t offer the other “whole bone” benefits you’d get from MCHA. 

  • 3000 mg of pure grass-fed and finished beef bone marrow from New Zealand
  • Freeze Dried to preserve optimal nutritional profile
  • No fillers, additives or flow agents
  • 6 easy to swallow pills per serving
  • $44.99

Bone Marrow Supplement Brand Comparison

Each of these brands comes in at a similar price point, and they all offer New Zealand raised bone marrow and bone extract. However, they have some key differences with regards to the addition of compounds other than bone marrow. 

 

BrandAncestral Nutrition One Earth Health Antler Farms
Content Per Serving3000 mg freeze dried bone marrow and “whole bone extract” 3000 mg freeze dried  bone marrow. Bovine MCHA, and cartilage3000 mg freeze dried Bone marrow
Servings Per Bottle303030
Cattle Feed and LocationGrass-fed and finished, pasture-raised in New ZealandGrass-fed and finished, pasture-raised in New ZealandGrass-fed and finished, pasture-raised in New Zealand
Other IngredientsThey mention that this is the only supplement that is not additive-free, though it is unclear what is added. No Fillers, Additives or Flow AgentsNo Fillers, Additives or Flow Agents
Capsules per serving6 easy to swallow pills per serving6 easy to swallow pills per serving6 easy to swallow pills per serving
Cost$52$39.99$44.99

Bone Marrow Supplement: The Bottom Line

For millennia humans have relied on bone marrow and the fat-soluble vitamins, minerals, and active compounds they provide. 

As important as the nutrient content itself is their bioavailability. This means how the body absorbs and incorporates them into vital roles. 

Bone marrow supplement, like other organ meat supplements offer key nutrients in the most bioavailable forms: a complete package of co-enzymes and peptides and activators. 

Bone marrow supplements are a convenient and effective way to bring ancient nutritional wisdom into our modern lives.