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Carnivore Diet – You Need to be Getting Calcium EVERY DAY!

We have hundreds of grams of calcium stored in the bones, you don’t want to have to be pulling the calcium out of the bones in order to maintain the serum levels of calcium, you want to be getting calcium every day.

If we look at animals, which are not always the best proxy for humans, but in this case the physiology is equivalent or extremely congruent, we probably should be balancing calcium and phosphorus everyday in our diet, and meat is very high in phosphorus – if you eat a pound of meat, it’s going to have around 1,000 mg of phosphorus, well where are you going to get a 1,000 mg of calcium from in your diet, if you’re not eating an eggshell or bone meal?

Some people do dairy but there’s mixed feelings about dairy. So we have to think about where are we getting the calcium from to balance that phosphorus?

If we look at other carnivore animals like lions in the zoo, we know they get osteodystrophy if they’re not fed calcium, if that calcium / phosphorus ratio is off.

Humans probably need a 1 to 1 or even a 1.5 to 1 ratio of calcium to phosphorus in the diet.

There’s not a lot of calcium in a steak, there’s a small amount, but a very small amount and there’s a little bit of calcium in egg yolks. 1 egg yolk has 10-15 mg of calcium and a pound of steak has 25 mg of calcium, and so we’re looking at minuscule amounts of calcium. Even if you triple those, you’re still going to fall very far short of a 1 to 1 ratio of calcium to phosphorus.

Just test it! Test your N-Telopeptide, which is a measure of bone absorption and test your PTH which is parathyroid hormone.

The N-Telopeptide should be very low and your parathyroid hormone should be on the bottom quartile, the bottom fourth of normal.

If someone has a PTH (which is the hormone in the small glands that are embedded in the thyroid that modulates calcium for humans) if the PTH is above maybe 20 or 25 you’re body is working to pull calcium out of the bones, not good. And check the N-Telopeptide to make sure you’re getting enough calcium. And serum calcium is not a good measure of calcium intake.

Look at how much phosphorus your getting in your diet, a pound of meat is about a gram of phosphorus and for every pound of meat you want to have a about a gram of calcium in your diet

On the flip side of this discussion – is that people get worried because there was a series of studies from the 1990’s and the early 2000’s that showed that women, potentially men as well, taking calcium supplements had increased levels cornory artery atherosclerosis. However, that’s an indication of systemic vitamin K2 deficiency and it argues that, you don’t need to worry about taking calcium as long as you’re getting your fat soluble vitamins, which is even more of an argument to eat things like liver for Vitamin A, getting out in the sun to get enough Vitamin D.

Vitamin K2 is abundant on a carnivore diet especially if you’re eating animals that are grass fed. Muscle meat has a decent amount of K2, liver has K2, egg yolks have K2. We’re going to get enough of the fat soluble vitamins that we need to move calcium around the body in the right way. You don’t need to do calcium supplementation when you have the fat soluble vitamins.

On a SAD diet, yes, probably not a good idea to be mega-dosing with vitamin D and calcium because everyone is K2 deficient. So that’s the idea with calcium.

Source: Saladino, Paul, guest. “Paul Saladino – Higher Fat Carnivore, Food Poisoning, Electrolytes, and SIBO” Carnivore Cast, 21 June 2019. https://www.carnivorecast.com/podcast/saladino2

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Fatigue, Insulin Resistance, Potassium Deficiency, Hormone Issues, Cramps on the Carnivore Diet? You may not be Getting Enough Salt!

On the carnivore diet (or keto diet) it’s reasonable to be eating 10-15 grams of sodium chloride a day to get enough salt!

Otherwise, the body will push the cortisol way up, because the body is trying to keep the sodium, it’s one of the mechanisms. So on the carnivore diet we can cause insulin resistance if not getting enough sodium.

Also, not getting enough sodium is going to cause us to waste potassium, because there’s a sodium potassium counter exchanger in the kidney, so when we absorb sodium we get rid of potassium. So we’re going to have to waste potassium in order to hold onto the sodium, and it’s hard to know which one the body’s going to favor.

We have so much more sodium in our blood than potassium. If we look at the concentrations of sodium and potassium, in the blood potassium is around 3.5-4 and sodium is around 135 or 140, so sodium is clearly very important and our body’s are going to hold that level of sodium in the blood very constant and it’s going to do that at almost any cost.

It’s going to give us insulin resistance in order to hold on to sodium! So low sodium diets are a very big problem! So when people go keto or carnivore and they get fatigued and they get electrolyte abnormalities or they see their hormones tank, it’s very likely because they’re not getting enough salt, and their cortisol is going way up and then they have to push up the aldosterone as well, all in order to save the sodium. So giving yourself enough sodium is a really important thing.

Our ancestors probably had access to blood which is very high in sodium, or higher in sodium, and fresher meat would’ve had more blood in it and been saltier than the meat that we get today.

And then there were things like salt licks, likely our ancestors probably realized that salt was a good thing and they probably would’ve had access to salty rocks. So yes our ancestors didn’t have access to salt shakers but they had access to salt licks which are naturally occurring in the environment so they would’ve had these.

Many people doing carnivore / keto, have issues with cramping and charley horses, this seems to be related to other electrolytes. For some people it’s potassium for some people it’s magnesium.

It’s not entirely sure why we’re not getting enough of these on carnivore diets or why we’re wasting them, perhaps it’s because we’re not getting enough salt, and sodium is causing us to waste magnesium or waste potassium but regardless it’s pretty darn safe to supplement with magnesium and potassium. Magnesium supplementation really does seem to help a lot of people in terms of transition into carnivore and in terms of muscle cramps, so it’s reasonable to supplement magnesium especially when starting the carnivore diet / keto diet.

Source: Saladino, Paul, guest. “Paul Saladino – Higher Fat Carnivore, Food Poisoning, Electrolytes, and SIBO” Carnivore Cast, 21 June 2019. https://www.carnivorecast.com/podcast/saladino2

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Using Carbs as a Supplement

You don’t need carbs in order to build muscle, you just need an increased training stimulus. Just by increasing the load that your muscles have to lift and by eating a sufficient amount of protein, you can build muscle.

However, carbs can help! Carbs can be used like a supplement and can help improve athlete performance.

If carbs can give you a little bit more umph to be able to push yourself more, that means more of a training stimulus for your muscles! So if you use carbs intelligently and don’t use that much of them, this way your body is still sensitive to them, then they can be a useful tool in the context of athlete performance (given that you don’t have any health issues and it’s just 1-2 times per week, so you stay sensitive to them.)

So if you’re an athlete on the carnivore diet or the keto diet and want to stay in or near ketosis, you can use carbs as a supplement (not as a nutrient source) by having pre-workout carbs.

Pre-workout carbs can be in the form of a benign carb source like pumpkin or squash. Or you can use a super starch like Gen UCAN SuperStartch or Keto SuperCarb from Archetype.

The Keto SuperCarb Supplement is a mixture of fast digesting and slow digesting carbs, it also has beta hydroxybutyrate so you can stay metabolically flexible and have both ketones and glucose as a fuel source for your body to use.

The Keto SuperCarb is a little bit slower digesting, but it keeps your energy stable throughout the whole workout. Also, it doesn’t spike your blood glucose level and that’s a valuable tool this way you can remain near or at ketosis.

And you don’t get the brain fog! Because it allows you to hold onto ketones and glucose, so you can use both in your workout.

Source: Armstrong, Ashley and Sara, guest. “Strong Sistas – Ashley and Sarah – Optimizing Carnivore with Humor and Science” Carnivore Cast, 16 August 2019. https://www.carnivorecast.com/podcast/strongsistas

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Glycine, Methionine and Carnivore Soda!

Carnivore soda is a recipe of: sparkling water with a tablespoon of glycine powder.

Glycine has a sweet, sugary taste and tastes great! It’s a simple amino acid, and an amazing molecule in the body which helps with many different processes; there’s sleep benefits, muscle protection, increased collagen production, anti-inflammatory effects, improved metabolic effects helping to stabilize blood sugar and it can help reduce oxidative stress.

Glycine is super important inside the body so we definitely need it. Note that muscle meat contains a large amount of methionine, so basically you have two amino acids; glycine and methionine, the break down of methionine actually requires glycine, so if you’re consuming a bunch of methionine you could start depleting your ingenious glycine levels.

This is why it’s important to consume exogenous sources of glycine through glycine powder, or you can get it from bone broth, collagen powder, eating the skin of the animal and/or connective tissue and bones.

Glycine powder is not very expensive can be purchased on Amazon as a bulk supplement.

You can take a tablespoon every night, mixing it with water which helps stabilize the mind and really helps to improve your sleep.

Source: Armstrong, Ashley and Sara, guest. “Strong Sistas – Ashley and Sarah – Optimizing Carnivore with Humor and Science” Carnivore Cast, 16 August 2019. https://www.carnivorecast.com/podcast/strongsistas

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Resveratrol – Is it Worth the Side Effects?

Reserveratrol is a plant molecule. No one wants to focus on the side effects. We are just so willing to believe that it does just one good thing, when in fact it does one good thing and has six other side effects that no one wants to talk about, because it’s a 30 million dollar industry.

It’s just like a pharmaceutical molecule because it’s a foreign molecule, it’s not from our operating system.

Remember, are we treating the root cause of the problem or are we just ameliorating the symptoms, and is it worth the side effects for what we are doing?

You can get all the benefits of this drug by just living a good life.

We have enough of these hormetic stressors already in our lives, we don’t need this molecule for hormesis.

Source: Stock, Kevin, guest. “Paul Saladino, MD: Animal Food vs. Plant Food, The Conclusion” Peak Human, 10 May 2019. http://peakhuman.libsyn.com/part-40-paul-saladino-md-animal-food-vs-plant-food-the-conclusion

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