The Carnivore Code

1. Humans evolved as carnivores, thriving on animal-based diets

"Eating animals made us human by providing higher quality, nutrient-rich foods."

Our ancestors were hunters. For millions of years, humans have primarily consumed animal foods, which played a crucial role in our evolution. This diet allowed for the development of larger brains and more complex cognitive abilities. Evidence from fossil records and stable isotope studies suggests that our predecessors were high-level carnivores, consuming mainly large mammals.

The agricultural revolution was detrimental. The shift to agriculture about 12,000 years ago, often called "the worst mistake in human history," led to a decline in human health. Archaeological evidence shows that with the adoption of agriculture, there was a decrease in stature, increase in dental problems, and higher rates of infectious diseases.

Key evidence:

• Increased brain size correlating with increased animal food consumption
• Higher levels of δ15 nitrogen in Neanderthal and early modern human bones
• Deterioration in health markers after the advent of agriculture

2. Plants contain toxins that can harm human health

"Kale doesn't love you back. Broccoli is just not that into you. Spinach isn't a real friend."

Plants defend themselves. Unlike animals that can flee or fight, plants have evolved complex chemical defense mechanisms over 450 million years. These toxins, designed to discourage consumption by animals and insects, can be harmful to human health when ingested.

Various plant toxins affect human health. Different classes of plant toxins can cause a range of health issues:

Isothiocyanates (e.g., sulforaphane in broccoli):

• Can damage DNA
• Interfere with thyroid function

Polyphenols:

• Act as pro-oxidants, not antioxidants
• Can disrupt hormonal balance

Oxalates:

• Form painful kidney stones
• Can accumulate in tissues, causing inflammation

Lectins:

• Damage the gut lining
• May contribute to autoimmune diseases

3. Animal foods are nutritionally superior to plant foods

"Animal foods are the true superfoods in every way."

Nutrient density and bioavailability. Animal foods contain higher concentrations of essential nutrients in forms that are more readily absorbed and utilized by the human body. Plant foods often contain anti-nutrients that inhibit the absorption of minerals and vitamins.

Unique nutrients in animal foods:

Only found in significant amounts in animal products:

• Vitamin B12
• Creatine
• Carnosine
• Taurine
• DHA (docosahexaenoic acid)

Superior forms in animal foods:

• Heme iron (more bioavailable than plant-based iron)
• Retinol (preformed vitamin A, more usable than plant-based beta-carotene)
• Vitamin K2 (more beneficial than plant-based K1)

4. The fiber myth: Plant fiber is unnecessary and potentially harmful

"We don't need fiber to poop or to have a healthy gut, trust me."

Fiber is not essential. Contrary to popular belief, humans do not require plant fiber for healthy bowel function or gut health. Many studies have failed to show benefits from increased fiber intake, and some even suggest potential harm.

Potential negative effects of fiber:

Gastrointestinal issues:

• Can worsen constipation
• May contribute to diverticulosis

Nutrient absorption:

• Inhibits mineral absorption due to phytic acid content

Microbiome disruption:

• Can feed harmful bacteria in cases of dysbiosis

Animal-based alternatives. Collagen and other animal-based nutrients can support gut health without the potential drawbacks of plant fiber.

5. Red meat does not cause cancer or shorten lifespan

"There is simply no interventional evidence that saturated fat is damaging to humans, and studies like this suggest that it serves valuable roles in our body."

Misinterpreted epidemiology. Many claims about red meat causing cancer or shortening lifespan are based on observational studies prone to confounding factors and healthy user bias. Interventional studies have failed to show a causal relationship between red meat consumption and increased cancer risk or mortality.

Benefits of red meat:

Nutrient-dense food source:

• High in bioavailable iron, zinc, and B vitamins

• Contains valuable nutrients like creatine and carnosine

• Supports muscle growth and maintenance

• May improve mental health and cognitive function

Grass-fed vs. grain-fed. Grass-fed meat is nutritionally superior and contains fewer environmental toxins compared to conventionally raised, grain-fed meat.

6. LDL cholesterol is not the enemy; insulin resistance is the real culprit

"LDL doesn't cause atherosclerosis but may be involved in plaques as part of a repair process in response to injury to the vessel wall."

Rethinking cholesterol. The traditional view of LDL cholesterol as "bad" is oversimplified and not supported by recent research. LDL plays important roles in the body, including immune function and nutrient transport.

Insulin resistance: The true villain. Insulin resistance, not LDL, appears to be the primary driver of cardiovascular disease and many other chronic health issues.

Effects of insulin resistance:

• Makes arterial walls and LDL particles "sticky"
• Promotes inflammation
• Disrupts normal metabolic function

Prevalence:

• Estimated to affect up to 88% of adults in Western populations

Addressing root causes. Focusing on reducing insulin resistance through diet and lifestyle changes is likely to be more effective in preventing cardiovascular disease than targeting LDL cholesterol alone.

7. A nose-to-tail carnivore diet optimizes human health and performance

"By eating animals like our ancestors did and using plant foods only as survival foods, we will thrive."

Comprehensive nutrition. A nose-to-tail carnivore diet provides all essential nutrients in their most bioavailable forms, without the potential harm from plant toxins.

Key components of a nose-to-tail carnivore diet:

• Muscle meat: Protein and essential amino acids
• Organ meats: Concentrated sources of vitamins and minerals
• Animal fats: Energy and fat-soluble vitamins
• Bone broth/marrow: Collagen and minerals

Potential benefits:

• Improved mental clarity and mood
• Enhanced physical performance
• Better digestion and gut health
• Reduced inflammation and autoimmune symptoms
• Effortless weight management

8. Conventional farming harms the environment; regenerative agriculture is the solution

"Regenerative agriculture practices promote these evolutionarily appropriate grazing styles, and placing cattle farmed in this manner on depleted grasslands has been shown to revitalize these ecosystems."

Misconceptions about animal agriculture. Contrary to popular belief, properly managed animal agriculture contributes minimally to greenhouse gas emissions and can actually benefit the environment.

Benefits of regenerative agriculture:

Carbon sequestration:

• Grass-fed cattle on well-managed pastures can be carbon-negative
• Improves soil health and increases organic matter

Ecosystem restoration:

• Mimics natural grazing patterns of wild ruminants
• Promotes biodiversity

Water management:

• Improves water retention in soil
• Reduces runoff and erosion

Comparison to conventional farming. Mono-crop agriculture for plant-based foods often depletes soil, requires high inputs of fertilizers and pesticides, and disrupts natural ecosystems.

9. The carnivore diet: How to implement it and common pitfalls to avoid

"MEAT. PLAY. LOVE."

Implementing a carnivore diet. The author outlines several "tiers" of the carnivore diet, from a more relaxed "carnivore-ish" approach to a strict nose-to-tail carnivore diet.

Key principles:

• Focus on high-quality animal foods
• Include organ meats for optimal nutrition
• Adjust fat-to-protein ratio based on individual needs
• Consider electrolyte balance, especially during transition

Common pitfalls to avoid:

• Inadequate fat intake
• Neglecting organ meats
• Insufficient salt consumption
• Expecting immediate results (adaptation can take weeks)

Living a "radical life." The carnivore diet is part of a broader lifestyle approach that includes natural movement, sun exposure, community connection, and engaging in meaningful activities.

Last updated: August 8, 2024