Ep 119 - Dr Shawn Baker | Carnivore Diet For Beginners (How Much Fat You REALLY Need)
May 10, 2025
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Dr. Shawn Baker, an orthopedic surgeon and author of 'The Carnivore Diet', shares his insights on the benefits of a meat-based diet. He discusses how eliminating harmful foods can heal chronic diseases and emphasizes the nutritional value of red meat. Baker debunks common myths surrounding the diet, such as misconceptions about gut health and cholesterol. He also offers strategies for achieving rapid results and highlights the importance of personalized nutrition, especially for children and adolescents.
The Carnivore Diet has shown significant health benefits for chronic disease sufferers, with many achieving remarkable results by embracing nutrient-dense animal products.
Understanding the role of meat, particularly red meat, is crucial as it provides bioavailable nutrition that can help combat obesity and inflammation.
Personalized nutritional approaches may be necessary within the Carnivore Diet, as individual fat-to-protein ratios can greatly affect health outcomes and overall satisfaction.
Deep dives
Transformative Results of the Carnivore Diet
The carnivore diet has demonstrated remarkable benefits for individuals suffering from chronic diseases, as illustrated by success stories where participants have significantly improved their health. For example, a woman reported that after transitioning to a carnivore diet, her daughter, diagnosed with a rare congenital gut disease, was able to stop using a feeding tube and began thriving, defying medical expectations. Additionally, many individuals have managed to lose substantial amounts of weight, with some dropping hundreds of pounds while maintaining their new, healthier weights. The overarching narrative suggests that when individuals commit to the carnivore lifestyle, they often experience life-changing results and enhanced overall well-being.
Key Nutritional Insights and Dietary Mechanisms
The foundation of the carnivore diet rests on the concept of eliminating unhelpful foods and embracing nutrient-dense animal products, which can lead to improvements across various health conditions. Meat, particularly red meat, is lauded for its bioavailable nutrition that supports satiety and overall nourishment, helping combat issues like obesity and chronic inflammation. It is suggested that the gut plays a critical role in health, where many diseases originate, and a carnivore diet can help restore gut integrity by removing irritants commonly found in processed foods. Moreover, it's emphasized that the variety of unique nutritional compounds present in meat is still poorly understood, warranting a deeper exploration of their health benefits.
Personalizing Dietary Fat Intake
While a high-fat carnivore approach can yield beneficial outcomes, it is acknowledged that not all individuals need to strictly adhere to this model. Women and those with certain health conditions may respond better to higher fat content, while others may find a balance that suits their specific health goals. It's pointed out that protein-to-fat ratios in meats can affect nutritional intake, with options like ribeye steaks being praised for their balanced composition. Ultimately, individuals may need to experiment with their fat intake to discover what enables them to feel their best.
Addressing Misconceptions About Cholesterol and Health
Cholesterol levels, particularly LDL, often rise on the carnivore diet, raising concerns about potential health risks; however, the relationship is complex and not fully understood. It is asserted that while elevated cholesterol can signal problems, it is essential to assess heart health via imaging studies rather than relying solely on cholesterol numbers. Many people may not experience adverse effects from high LDL, especially if their overall health improves and they maintain low levels of plaque. This underscores the need for personalized assessments and a holistic view of health that transcends simple metrics.
Importance of Support and Community
Having a strong support network is crucial for success in adopting the carnivore diet, aiding individuals in achieving their health goals. Studies indicate that those who receive encouragement from family or communities typically experience better adherence and positive results. Seeking expert guidance and connecting with like-minded individuals can make the transition smoother and help sustain motivation over time. Whether through online platforms or local gatherings, community support can empower individuals to overcome challenges and enhance their overall experience on the diet.
Navigating the Transition and Common Pitfalls
Transitioning to a carnivore diet may come with side effects as the body adjusts to a new way of eating, including possible headaches, nausea, or fatigue. To mitigate these symptoms, incorporating adequate electrolytes and high-quality salt can be effective, particularly during the initial phase. It is also important to focus on eating enough to avoid cravings for non-carnivore foods, as restricting calories can lead to feelings of deprivation. Understanding that cravings are typically short-lived can help individuals navigate these challenges with strategies to distract themselves during tough moments.
This episode features Dr. Shawn Baker, an orthopedic surgeon, athlete, and a world-leading expert on the Carnivore Diet. Dr. Baker has followed a Carnivore diet himself and authored the best-selling book "The Carnivore Diet."
In this episode, we discuss how the Carnivore Diet is an effective therapeutic protocol for healing chronic disease, whether it is acute or chronic, genetic or acquired; the role of nutrition is paramount in healing disease.
Dr. Baker discusses why red meat is so important for our health and exactly how much you need to eat (protein and fat) to achieve better Carnivore results.
Through the conversation, we discuss common myths about the Carnivore diet, including the gut microbiome and gut health, cholesterol and LDL levels, the impact of red meat on kidney function, and also discuss the role of nutrition in children and adolescents.
We also discuss Dr. Baker's protocol for faster Carnivore results, including a food game to help understand which Carnivore foods are best for healing and weight loss - ribeye is a winner!
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