Unleashing Health Benefits with the Animal Based Diet

Ever heard the saying, “You are what you eat”? This simple phrase takes on a whole new meaning when it comes to an animal based diet. Can feasting mainly on animal products lead us down a path of robust health or does it wreck our health as bad as the mainstream media claims? A question that might be bouncing around in your head lately with all the conflicting documentaries , articles and social media content. 

I’ve spent the last 2 years studying this dietary approach and now I’m here to share my insights. You’ll uncover how plants’ defense chemicals can impact our health and why meat may not be the villain we often make it out to be. Ready for some eye-opening information that will make your friends give you a freaked out look when you bring it up?…..You came to the right place. Let’s get started. 

Understanding the Animal Based Diet

The animal based diet, also known as a carnivore diet or meat-only diet, is gaining traction in the world of nutrition. What does it entail to eat an ‘animal-based’ eating plan?

Defining an Animal Based Diet

An animal-based diet primarily focuses on foods derived from animals. This includes not only meats like beef and chicken but also extends to organ meats, bone marrow, dairy products such as raw milk and cheese, eggs and even bone broth.

This high-protein dietary approach emphasizes the importance of saturated fat intake for optimal health. Advocates argue that this type of eating can help you lose weight more effectively than diets rich in grains and fruit juices which are often high in sugars.

The concept behind this strategy is simple: our ancestors evolved consuming large amounts of meat — so why shouldn’t we? While controversial to some due to potential health issues related with a high-fat diet like heart disease or colon cancer, others swear by its benefits when implemented correctly under guidance from experts such as Paul Saladino MD.

raw meat on a table

Diet High In Nutrient-Dense Foods

Foods found in an animal-based meal plan tend to be nutrient-dense – providing all essential amino acids your body needs without requiring supplements. Ground meat for example contains small amounts of virtually every single nutrient human bodies need.

In contrast with plant sources which require pairing different foods together for complete protein profiles; one steak will give you everything required. Additionally there’s no fear about missing out on fiber since recent studies show that eliminating plant food doesn’t lead directly towards constipation problems commonly associated with low-fiber diets.

Rethinking Saturated Fats

It’s also important to note that not all fats are created equal. The diet claims saturated fat from animal sources is actually beneficial, contrary to what dietary guidelines have suggested for years. Advocates like Saladino argue these types of fats help in regulating hormones and maintaining cell membranes.

But remember, before you start any new eating plan – it’s essential to consult with a healthcare provider or nutrition professional who can guide your transition towards an animal-based lifestyle safely.

Key Takeaway: 

Dive into the animal-based diet: This meat-focused plan isn’t just about beef and chicken. It’s a feast of organ meats, dairy products, eggs, bone marrow and broth.

It’s packed with protein and saturated fats. Some folks believe this combo can boost weight loss better than grain-heavy or juice-filled diets.

Benefits of an Animal Based Diet

An animal-based diet has benefits that reach beyond just weight loss….extending to heart health, brain fog, gut health and even nutrient deficiencies. 

Weight Loss and Optimal Health

For those looking to shed pounds, an animal-based diet may be the answer as it contains quality proteins that can help keep one feeling full and maintain muscle mass during weight loss. High-quality proteins from an animal-based diet can help keep you satiated while preserving muscle mass during weight loss, and potentially address nutrient deficiencies. Moreover, by limiting your intake of processed foods and sugars often found in a standard Western diet, you’re likely to experience overall improved well-being.

This type of eating plan may also help address common nutrient deficiencies like iron and vitamin B12 deficiency – both nutrients being abundantly available in meat products.

Promoting Heart Health

Contrary to popular belief, an animal-based diet doesn’t necessarily spell disaster for your heart. In fact, it might do quite the opposite. Saturated fats found in animal products have long been considered to be connected with heart-related issues.

So let’s get to the part you are probably yelling in your head about…..”eating lots of meat raises your LDL  and cholesterol. This means heart disease! ” What you are thinking about was information parroted over the last few decades from doctors to people based off a very flawed study called the Framingham Heart Study. Please give that article a quick read and see how the US population was deceived for almost half a century. 

This study was created in the late 70’s and unfortunately steered the US population into the low fat / high sugar era for the next 50 years. One of the many flaws of the study…it claimed males with with lower LDL and cholesterol levels showed lower incidents of cardiac events. What it ignored is that men over 50 with low LDL / cholesterol actually saw an increase in cardiac issues. 

In reality though – when consumed within a balanced dietary framework – these fats play crucial roles including hormone production and cellular function among others.

animal based diet , a cooked steak on a table

Mental Clarity: No More Brain Fog.

If you’ve ever experienced ‘brain fog’, know that your nutrition plays a big part in managing this condition. Switching from plant-based diets, which may contain toxins such as lectins, to more carnivorous ones rich in beneficial compounds like creatine and omega-3 fatty acids can help promote mental clarity while also improving gut health.

Improved Gut Health

Chowing down on an animal-focused diet might be a game changer for your gut health. It could lessen the hassle of digestive problems like bloating, gas and even IBS. By cutting out plant irritants like lectins or phytic acid, you’re giving your belly a break.

Key Takeaway: 

Enjoy the Benefits of Eating Like a Carnivore: It’s not just about losing weight, it also helps your heart health, clears up mental fuzziness and betters gut wellness. This diet is packed with top-notch proteins that keep you full and help maintain muscle while shedding pounds. And let’s not forget – it tackles typical nutrient shortfalls like iron and vitamin B12 by giving plenty of meaty options.

Animal Based Diet vs. Plant-Based Diet

Deciding between an animal-based and a plant-based diet can be complicated, but let’s explore the options. Both have their own merits when it comes to nutrient composition and protein #s.

Defense Mechanisms in Plants

In the green corner, we have plants that are no pushovers either. They’ve evolved complex chemical defenses to ward off over-consumption by animals – us included. Think of these defense chemicals as nature’s way of saying ‘Hey buddy, don’t eat too much.’ It might surprise you to know that leaves, stems, roots, and even seeds contain these protective substances which can potentially be harmful if consumed excessively. If you are interested to know the some of these defense chemicals:

 Oxylates  – can accumulate and crystalize in muscle and joints leading to arthritic conditions

Tannins – (a polyphenol) – disables digestive enzymes and certain nutrient absorbtions such as iron

Lectin – Also prevents absorption of some nutrients and certain lectins can bind to the walls of your digestive tract

But what about fruits? Aren’t they part of plants? Absolutely right. Yet, here’s something intriguing. Fruits are designed specifically for consumption by animals since this helps with seed dispersal for reproduction purposes. So naturally, they’re made more enticing – sweet tasting and brightly colored with fewer defensive chemicals compared to other parts of the plant.

This brings us back to our original debate: Animal-based diet or plant foods?

Nutrient Composition & Protein Sources

Animal products provide high-quality protein complete with all essential amino acids, making them ideal for muscle building and repair. Moreover, animal-based diets offer better absorption rates due to the lack of fiber hindrance unlike some plant foods. 

A common concern people raise while considering an animal-based eating plan is regarding saturated fat intake leading to an increased risk of heart disease. However, research doesn’t necessarily support this notion conclusively. Instead, what we need to consider are overall dietary patterns rather than individual nutrients.

Despite their potential drawbacks, plant-based diets still offer a variety of beneficial nutrients that can help to improve health and reduce the risk of certain diseases. Many plants are rich in fiber, antioxidants, and other phytochemicals that play a significant role in promoting health and preventing chronic diseases such as cancer.

Key Takeaway: 

Food for Thought: Choosing between an animal-based and plant-based diet isn’t black-and-white. Each offers unique benefits, like quality proteins from animals and fiber-rich nutrients from plants. But remember, it’s the overall dietary pattern that matters most.

Meal Planning on an Animal Based Diet

The concept of arranging meals around an animal-based diet may seem intimidating, but with the right instruction and comprehension it can be made straightforward. The first step is to know your food list which should majorly include animal foods like meat, organ meats, bone marrow, and bone broth.

The Animal-Based 30 Challenge

If you’re wondering where to start from or how to go about creating a meal plan for this diet type, then consider participating in The Animal-Based 30 challenge. This challenge offers comprehensive dietary guidelines that’ll help kick-start your journey into adopting an all-meat carnivore diet.

In essence, participants follow a specific food list rich in protein sources like ground meat; nutrient-dense organs such as liver; fat-rich parts including marrow bones; and high-quality dairy products if tolerated by one’s system.

An interesting thing about following these guidelines is they also encourage incorporating small amounts of fruits into the eating plan. Contrary to popular belief that strictly sticking only to meat (strict carnivore) forms part of healthy living within this framework – variety matters. So give this next month over to a meat diet and if you need any help in developing a 30 day health habit then just know I got you covered there as well. 

Key Takeaway: 

Embrace the adventure of meal planning with an animal-based diet. Start by knowing your food list – mostly meats, organ meats, bone marrow and broth. Join The Animal-Based 30 challenge for dietary guidance to kick-start this journey. While health concerns may arise from saturated fats in animal products, balance is key: monitor nutrients effectively with a well-structured menu.

Addressing Health Concerns on an Animal Based Diet

Adopting an animal-based diet brings about questions concerning health issues like heart disease, colon cancer, and autoimmune issues. It’s natural to question if consuming a high amount of saturated fat from dairy products or the defense chemicals in animal products can negatively affect our bodies.

The common notion is that diets rich in saturated fats contribute significantly to heart disease. However, more recent studies suggest this isn’t entirely true. Saturated fats found naturally in foods like ground meat or bone marrow don’t necessarily cause heart diseases; rather it’s the unhealthy lifestyle choices accompanying such diets that are often at fault.

An important aspect of this diet lies within its nature – restrictive yet rewarding. A strict carnivore eating plan might seem daunting but understanding how small amounts can create large impacts is essential for maintaining balance and achieving potential benefits. Paul Saladino MD, a proponent of the all-meat carnivore diet suggests starting with small portions while gradually increasing protein intake.

Saturated Fat & Dairy Products: Friend or Foe?

A commonly held belief paints saturated fat as a primary villain causing numerous health complications including increased cholesterol levels leading potentially to coronary artery diseases ( again, the flawed Framingham Study). But here’s some food for thought – not all dietary guidelines agree. Studies have shown certain types of saturated fat (like those found raw dairy) may actually provide cardiovascular protection by reducing levels of harmful lipoproteins.

The Colon Cancer Conundrum

Moving onto another major concern associated with heavy meat consumption–colon cancer risk–the reality isn’t as grim as you’d think. The correlation between red meat consumption and colon cancer remains contentious among researchers without clear consensus being reached so far.

Autoimmune Issues: Fact or Fiction?

What about autoimmune issues? Can an animal-based diet help or harm individuals suffering from these conditions? Interestingly, some people have reported improved symptoms of autoimmune diseases after adopting this dietary approach. Dr. Shawn Baker and Joe Rogan are two well-known personalities who’ve shared their positive experiences with strict carnivore diets in dealing with such health problems. From my own journey on an animal-based foods ( 80/20 meat to fruit) , I can happily tell you that my nagging joint pain that I’ve had on and off for over a year vanished after 3 weeks on this diet. It works. 

Key Takeaway: 

Feeling uneasy about heart disease or cancer from a meat-rich diet? Don’t fret. Natural food’s saturated fats aren’t the direct culprits for health woes – it’s usually our poor lifestyle choices that hurt us. Interestingly, some believe certain saturated fats could safeguard your heart. And remember, eating meat doesn’t automatically mean colon cancer; research remains divided on this.

Expert Opinions on the Animal Based Diet

The animal-based diet has sparked interest among several experts, including Paul Saladino MD, Shawn Baker, Joe Rogan, and Ashley Rothstein. Each brings a unique perspective based on their personal experiences with this dietary approach.

Paul Saladino, an advocate for all-meat diets ( he really endorses meat, organs, raw dairy, honey and fruit)  argues that it can address numerous health issues by reducing inflammation caused by plant foods. As a medical doctor specializing in nutrition and psychiatry (AB Guide Paul Saladino MD), his insights have been pivotal in popularizing the strict carnivore diet.

Shawn Baker, another prominent figure in the animal-based eating community, believes increasing protein intake is crucial to optimize health. He himself follows an all-meat carnivore diet high in saturated fat but maintains good overall health markers.

Mixed martial artist and comedian Joe Rogan’s eating plan involves small amounts of fruits along with his meat-only meals, demonstrating that there’s flexibility within an animal-based lifestyle depending upon individual needs and tolerances.

Dietitian Ashley Rothstein, although not strictly following a carnivorous regimen herself, does acknowledge potential benefits such as improved gut health from removing grains and nuts from one’s menu or weight loss achieved through restricting carb intake.

Perspectives Vary Among Experts

No single version of the animal-based diet seems to be universally endorsed by these experts; instead, they emphasize listening to your body’s signals when determining what works best for you individually. The shared belief, though, is clear – our bodies are uniquely designed to eat meat, which forms a core part of human evolutionary history, thus making sense at least theoretically why some might thrive better on a predominantly, if not exclusively, animal-based diet.

But, we still need more in-depth research on sustainability and long-term health impacts. Even though hearing about Paul Saladino MD’s or Shawn Baker’s carnivore diet experiences is intriguing, keep in mind their stories aren’t a magic bullet for everyone. Always take into account your own dietary requirements and likes.

Key Takeaway: 

Experts like Paul Saladino MD and Shawn Baker share intriguing insights about the animal-based diet, suggesting it may help with health issues and optimize wellness. But they stress individuality in dietary choices. Although some find benefits from this meat-focused approach, always consider your own needs and preferences.

Addressing Misconceptions about the Animal Based Diet

Amidst the cacophony of opinions about animal-based eating, it can be difficult to discern fact from fiction. It seems everyone has an opinion and not all are based on fact. Let’s cut through the noise and clear up some common misconceptions.

The Restrictive Myth

An often heard gripe is that an animal-based diet is restrictive. This isn’t entirely accurate. While it does advocate for meat consumption over plant foods, variety can be found within this focus – think organ meats, bone marrow, ground meat or even raw dairy products if you’re feeling adventurous. In reality, how restrictive your meal plan feels depends largely on your mindset and creativity in the kitchen.

Ketogenic Confusion

A frequent question we get asked: “Isn’t this just another name for a ketogenic diet?” The answer? A resounding no. Although both diets share similarities such as low-carb intake and high-fat content; they differ significantly in their approach to protein. Animal based truly means eating primarily meat/organs while also including some fruits and perhaps a little vegetables if you feel you can still feel great with greens.  Joe Rogan, who tried out both diets shares his firsthand experience “With Keto I felt limited but with carnivore I could eat more freely.”

‘Disordered Eating’ Perception

Sometimes people see consuming only or mostly animal products as akin to disordered eating. But remember- dietary choices should always come from a place of personal health goals rather than societal norms. Experts like Dr.Paul Saladino MD, strongly emphasize individuality when choosing any type of diet including one centered around animals.

It’s All or Nothing

Don’t sweat it if you’re not ready to fully commit to an all-meat carnivore diet. You can still reap the benefits by simply adding more high-quality animal foods into your current meal plan.

Key Takeaway: 

Clearing the Air: An animal-based diet isn’t as restrictive or extreme as you might think. It’s about more than just meat—it’s variety within the animal kingdom, like organ meats and bone marrow. This approach is not a one-size-fits-all; your dietary choices should be based on personal health goals, not societal norms.

FAQs in Relation to Animal Based Diet

What is an animal-based diet?

An animal-based diet primarily includes food sourced from animals, like meat, fish, eggs, and dairy. Vegetables and fruits may be eaten sparingly.

Is an animal-based diet healthy?

A well-planned animal-based diet can support health by providing essential nutrients. But balance and variety are key to avoid nutrient deficiencies.

Can you eat vegetables on an animal-based diet?

You can have veggies in moderation on this type of eating plan, but the bulk of your calories should come from high-quality meats and fats.

What are the benefits of the animal-based diet?

The benefits include improved weight management, lower your overall inflammation ,  enhanced mental clarity, better gut health due to lower intake of plant toxins, and potential for optimal overall wellness. 


Diving into the world of an animal based diet can be quite the shocker to most. Literally every person I spoke to about being on this diet had a look of deep concern coming my way. Even though I feel great on a mostly meat / some fruits diet.

 You’ve discovered that this eating plan isn’t just about gorging on steak but rather embracing a range of nourishing foods from organ meats to bone marrow.

Remember, it’s not simply about ditching plants and their defense chemicals, but understanding how different diets impact our bodies. Recognizing the potential health benefits like weight loss or heart health might even give you new respect for your carnivorous ancestors!

Don’t forget though, every dietary approach has its critics and challenges – whether it’s saturated fat worries or concerns over restrictive meal plans. But with experts like Paul Saladino guiding us through these murky waters, we’re never in uncharted territory.

In essence, if you decide to walk down this path towards an animal-based lifestyle remember: knowledge is power. Happy feasting!

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