July 15, 2025 • 20 mins
Tired of the endless parade of diet trends? Dr. Enrico Dolcecore cuts through the noise surrounding today's most popular dietary approaches - carnivore, keto, and paleo - delivering straight facts without the dogma that typically clouds these discussions.
The carnivore diet might be the latest trend, but is it just "recycled garbage information" as Dr. Dolcecore suggests? While he acknowledges legitimate benefits for autoimmune conditions and insulin regulation, he raises crucial concerns about how most followers implement it - particularly the widespread avoidance of nutrient-dense organ meats in favor of familiar cuts like steaks and chicken breasts. This selective approach mirrors what happened with the Atkins craze, where many focused solely on bacon while ignoring nuanced guidance about fat quality.
Comparing the restrictive nature of carnivore with the macronutrient manipulation of keto and the ancestral framework of paleo, Dr. Dolce doesn't just examine what each diet entails - he breaks down exactly which approach might work best for specific goals. Need short-term fat loss? Keto or carnivore could be your answer. Struggling with inflammation or autoimmune issues? Short-term carnivore or the more sustainable paleo might provide relief. Looking for something you can actually maintain? Paleo offers the most balanced approach with its emphasis on whole foods while still permitting natural sugars and variety.
The real value in this episode lies in its personalized approach. Rather than advocating a one-size-fits-all solution, Dr. Dolcecrore encourages listeners to start with their "why" - understanding their primary motivation whether it's fat loss, inflammation reduction, athletic performance, or mental clarity - and select a dietary approach that aligns with those specific goals. He recommends treating dietary changes as personal experiments: try an approach for 30-60 days, journal your experiences, and monitor relevant health markers.
Have you tried any of these diets? Share your experience with Dr. Dolcecore at info@fulllifetampa.com and continue the conversation.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
carnivore, keto, paleo these diets are everywhere
.
Some swear by them, others warnagainst them.
Today I'm breaking down thefacts, the fads and how to
decide what's best for your bodyand your goals.
Thanks for tuning in to livinga full life podcast.
I'm dr enrico dolce corey andthis week we're going through
(00:23):
the carnivore diet and some ofits competitors to see which one
is actually best and go throughthe science of the benefits and
the risks of doing these typesof diets.
So if you haven't heard of thecarnivore diet, it's the new fad
.
You know the next thing fromwhen it all started with Dr
Atkins way back in the 90s abouteating all the bacon you want,
(00:46):
but stay away from carbs becausecarbs are bad.
And then he had a heart attackand died getting off of his
plane.
And then we had the paleo diet,and then we have the Whole30
diet and then we got the ketodiet or I think it was keto
first, then paleo, and now herewe are after 2020.
We got the carnivore diet Ithink it's keto first, then
paleo, and now here we are After2020, we got the carnivore diet
(01:06):
.
I think it's just the nextperson recycling some old
garbage information and becomesa millionaire by doing a bunch
of crap.
So that's the carnivore diet,and if you see which way I'm
leaning on this already in thepodcast, you'll see why in a
second and we'll talk about thebenefits.
There are benefits to thesetypes of diets and when we go on
diets, remember they're shortterm, because a diet is not
sustainable long term.
(01:27):
So if we keep that in mind, Ithink all of this can be talked
about in a healthy manner.
So if you haven't heard aboutthe carnivore diet, it's an
animal based elimination diet.
It's based off of, verystrictly, meats, organs, eggs,
fish, salt and water.
That's the diet no plants, nograins, no fruits, no veggies,
(01:50):
no nuts or seeds.
Strictly, meats, organs, eggsand fish.
Now here's the problem withwhat I'm seeing with people that
are around me are doing.
It is they're sticking tothings like chicken breasts,
ground meat and steaks and it'sgood.
But when you understandmicronutrients you're like well,
hang on, where are all theminerals going to be coming from
(02:10):
?
And in order to get propermineral content from meats, you
have to eat organ meats.
You have to eat liver, heart,kidney and other organs,
intestine to get the nutrientsfrom the animal into your body.
And typically we don't.
In the American diet we stickto, you know, new York steak,
cut filet, mignon and chickenbreast, maybe some chicken drums
(02:33):
or chicken thighs if you wantto eat those, but those are not
organs.
We're not eating the chickenkidneys.
We're not eating the otherstuff, or the cow tongue or the
cow liver.
That's where a lot of nutrientslie and people are just
skipping those chapters in thecarnivore diet.
They're just not even readingthem.
Well, it's going to lean tolong-term issues.
So the science-based rationalewhich I truly love about the
(02:57):
carnivore diet is it's based onthe idea that plants contain
anti-nutrients which, the way wecultivate our agriculture, it
actually may be correct Oxalates, lectins, phytic acid.
These irritate the gut andimmune system.
So I'm all for giving the bodya break from some of these
(03:20):
irritants.
For sure Nutrient density ofanimal foods is coming from.
The emphasis has to be on theorgan meats and I'm not seeing
many carnivore people followthat at all, which is the issue
with every diet.
They just pick and choose whatthey like to hear.
Just like the Atkins diet wayback oh, I could have bacon.
The people that I knew that didAtkins were eating an immense
(03:44):
amount of bacon, like I was.
Like guys, I can't be right andI was, and I was in the
nineties and I was still what ateenager at the time.
That doesn't make any sense.
And yet, well, it didn't makesense at all Now that we know
that.
So because they didn't read thewhole book, it said you know,
limit the amount of certain fatsand have the good fats and not
the bad fats.
Bacon's a lot of bad fat, soyou got to be careful on that.
(04:06):
The potential benefits of thecarnivore diet is the autoimmune
relief, and I really love thatcomponent of it.
A study from the World Journalof Gastroenterology just a few
years ago showed that low fiberdiets improved IBD irritable
bowel disease symptoms.
So we know that giving the bodya break from fiber can give the
(04:30):
intestines a break and mayreduce irritability of the
bowels and help alleviate someIBD issues.
So that's interesting and onething to think about.
Another thing is improvedinsulin sensitivity.
Absolutely, there's zero carbs.
If you have any blood sugarissues A1C, glucose, whatever it
may be short-term carnivorediet may stabilize these things
(04:53):
for you.
It's great for fat loss andmuscle retention.
It's pure protein.
It makes sense, it puts youinto fat burn mode and you're
going to get a ton of protein.
If you eat enough of the meat.
It can stabilize mood and focusbecause there's really no
glucose spikes or crashes.
I like that.
But most of this diet is allbased on anecdotal evidence from
(05:18):
people like Sean Baker,michaela Peterson and other
podcast hosts and book writersthat just spurred up overnight
and said, hey, we're going tobring up a new idea here, which
is not new.
It's the keto and paleo.
It's the same idea.
It's just saying use meat andthe emphasis being on organs.
(05:40):
So a lot of these carnivorepeople come in and say, hey, I
just ate a bunch of kidneys anda cow heart and cow tongue.
I'll be like now, this isinteresting.
Now this is let me know how youfeel, how are things going?
I'd have more questions, but ifyou're just eating steak every
day and beef ground beef, Idon't.
It's long-term not going tomake much sense.
Now here's some of the risks.
(06:01):
When we do things for more thanlong term is more than three
months.
If we start doing things forfour or five, six months, we can
run into some nutrientdeficiencies, and I'm talking
about, like lack of vitamin C,fiber and phytonutrients from
fruits and vegetables.
I mean, when we don't get, theysay, well hey, I'm taking a
multivitamin, it's not going tocover your fiber, it's not going
to cover these other things.
(06:22):
And always from my perspective,the gut microbiome concerns
that I have with this.
Fiber supports diversity.
So if we minimize or eliminatefiber which carnivore diet does
we are going to run into gutmicrobiome issues eventually.
For sure.
For some people might be twomonths, for other people might
be five months.
They're going to run intomotility issues with this, not
just motility, but biome issues,which could spur up other
(06:46):
issues as well.
And what is the long-termsustainability of this diet?
I don't think it really is,especially in America.
I mean, how are you going to dothis without ever getting into
anything else?
Cholesterol impact One of thethings that is showing up on the
carnivore diet, with peopleeating a lot, is that some
people experience a significantincrease in LDL, which is bad
(07:11):
and that, can you know, risk toother things in cardiovascular
health.
It may worsen fatigue orconstipation early on, just like
the keto flu when you firststart.
That's more from a sugar detox,from restricting carbohydrates.
So those are the risks, thoseare the benefits.
Is it bad, is it good, dependshow you're approaching this, but
let's compare it to some ofthese other ones.
Let's compare it to the paleodiet and the keto diet.
Let's do all three of these.
Let's talk about all of them.
Paleo is probably the next oneon the list.
(07:33):
I'm kind of a fan favorite ofthis one and you'll see why.
It's inspired by ancestralhuman diet.
So whole foods, meat, fish,vegetables, fruits, nuts, seeds.
What you're eliminating withthe paleo diet is no grain, no
dairy, no legumes and noprocessed foods whatsoever.
You can see, right, that's a DrD friendly diet.
(07:55):
I already like that.
The benefits of it it'snutrient dense and
anti-inflammatory.
It lowers allergen load morethan the standard American diet.
It encouraged movement, sleepand lifestyle changes.
All throughout the book theytalk about exercise movement,
which I like and it's a guthealing focused diet often used
(08:17):
for autoimmune protocols, andwith a lot of success.
Now that we have 15 years ofresearch on that type of diet
and people doing it.
Longer term research on thattype of diet and people doing it
.
Longer term.
The risks it can be high innatural sugars If you, you know,
overstep the boundaries ofhoney, fruit, yada, yada and you
excessively eat them.
It could have much, not bigrisk if you eat a bunch of fruit
(08:37):
or have a bunch of honey, Iguess I mean it could spike your
insulin a little bit, butthat's not a huge risk and then
not always ideal for ketosis orstrict fat loss.
So if you're not on a fat lossgoal, I think this is a really
great diet for you.
Some find it restrictive, longterm as well.
(08:58):
The basics of high fat, so 70%moderate protein and very low
carb.
So the emphasis is more on thefat.
The goal is to force the bodyinto ketosis to use fat for fuel
.
So the more fat we have and theless carbs we go into something
called ketosis.
And ketosis breaks down fatchains as energy source, so you
(09:19):
can train the body to do that.
The benefits is fat loss.
It's absolutely fantastic,especially around the midsection
.
Abdominal and visceral fat isburned faster in ketosis.
It stabilizes blood sugar andmental focus.
A lot of people that went outto do ketosis or do a ketone
diet and follow ketosis wellfind mental acuity improves,
(09:42):
which is fantastic.
It's therapeutic for epilepsy,alzheimer's, insulin resistance,
pre-diabetics and even usedlong-term for cancer patients
because it completely starvescancer cells from what Sugar?
Pretty cool stuff then.
So does the carnivore diet, butwe don't have enough study on
that yet.
Popular in athletic circles forendurance performance.
(10:03):
Yes, short bouts of ketosis canactually spur fat burn, which,
when we go back into an athleticdiet of bringing back more
carbohydrates, they've seen anincrease in long-term endurance,
which is cool, great forsprinters, long-term track, all
that other stuff there.
So there is some back sciencebehind that.
The risks are the little.
(10:24):
One is the keto fuel Right atthe beginning.
When you eliminatecarbohydrates and sugar, you get
that sugar detox, which is whatI always have called it.
This is called the keto flu.
You have low energy headachesat first.
You get a little achy becauseyour body's getting used to
shifting from carbs for energyto fat.
Long term we get nutrientimbalances if it's poorly
planned.
So if we stick to a verylimited keto diet, that's where
(10:46):
it is.
But most people who read thebook and apply it do very well
long-term.
Some experience hormonedysregulation, especially in
women with the thyroid slowdown.
So we've got to be careful withketosis with women at certain
points in their life and it'sjust socially challenging to
maintain.
There's a lot of restaurantsthat hopped on board with keto
(11:07):
diet.
Remember that Keto-friendly.
So then you're typically a meatdish with a fibrous vegetable
with it.
That's typically what it was.
So there you go.
Those are the three ones overthe last 25 years that have come
up and are restrictive and Idon't know if we really need to
live by any of them, to behonest with you.
(11:28):
But short term, as a doctor, Ido listen and there's some
interesting facts about thesediets, and I populated my list
and the popular two things I getquestions on is, doc, how do I
lose fat, fat loss and how do Ihelp with inflammation and or
autoimmune reactions?
Those are my top two questionsas a doctor.
(11:49):
I get that all the time.
But there's some other trickledquestions in there, like
sustainability, what's a greatlong-term diet?
What's good for brain healthand focus, mental acuity,
clarity and getting rid of brainfog?
Digestive issues come up quitea bit as well, and then every
now and then, I get athleticperformance questions as well
what's a good thing for athleticperformance?
So let's go through those fiveor six things.
(12:10):
What's best, what's the bestoption and why?
So?
Number one fat loss.
Which diet would you do out ofthe three?
If your goal was strictly overthe next 12 weeks, to lose fat,
you'd pick keto or carnivore forsure, because ketosis will
train your body on how to burnfat and carnivore gives you no
option but to burn fat.
So it's great for appetitecontrol and insulin regulation
(12:35):
and when you do that you get fatloss because you're no longer
hungry, starving and picking atfoods and if your insulin is
regulated you can burn fat.
So those are my two picks forfat loss.
Let's say you're going on aneight-week try to lose some
weight.
I would choose keto orcarnivores.
Follow them precisely andyou're going to get results.
Most of you will get resultsFor inflammation slash
(13:01):
autoimmunity issues.
I would pick the carnivore dietagain or the paleo diet, not the
keto diet.
The keto diet going intoketosis can actually spur more
pain and aches and proteinrelease into joints and other
places which can spur upautoimmune reactions.
(13:23):
So carnivore, paleo is the bestway to go because of the
elimination and the gut relief.
I like carnivore for that.
There's a lot of gut relief.
With the low fiber to no fiberdiets You're not going to get a
lot of irritants.
Great for autoimmune, great forinflammation.
Both I think both are greatanti-inflammatory diets.
Short term to reduce that sideeffect is going to be a little
(13:44):
bit of weight loss too.
To sustainability I don't thinkany of these are really
sustainable long, except forpaleo.
Paleo has a little bit ofvariety of everything, with
fruits, vegetables, naturalsugars that are in there.
So there's more variety.
I think it's more lifestylefriendly and by far the one that
you maybe be able to pick andsay I'm going to live my life
according to this one.
I think so Longevity.
(14:06):
I think the paleo wins for sure.
The other two lose.
They lose.
You won't be able to do itlong-term unless you're a
psychopath.
Brain health focus Keto we justtalked about ketosis in a little
bit and it does clear up brainfog and helps people regain
clarity, which is absolutelyfantastic.
(14:26):
If you can get stable ketone asa fuel source, then you've
trained your body in a reallycool way short term, which is
great, and then, as youreintroduce the things that your
body feels good with, you'llstay out of trouble and brain
fog.
I think it's fantastic.
That's what the keto diet hasshown through the research.
Digestive issues, carnivorediet short term I think you're
(14:47):
just eliminating everythingexcept protein, except meat, so
there's really going to be lessirritants compared to all the
other diets.
So carnivore diet wins theirshort term less than eight weeks
giving your body a chance.
It removes all fiber irritants.
You're just not going to have afiber diet at all, so that's a
winner.
Short term Athletic performance, again paleo, just because of
(15:10):
the variety and there's beentargeted keto programs that have
helped athletes as well.
So you have a little bit bettercarb access with paleo.
And being on ketogenesis isactually shown to improve
long-term endurance, which iskind of neat.
In track athletes, longdistance runners, soccer players
, it shows that they get a boostwhen they come out of this,
(15:30):
reintegrates carbohydratesproperly, get into athletic
performance.
They have a little bit of aboost in endurance too there.
So that's great.
So paleo kind of wins.
That one Targeted keto, if youdo it with a coach, could do
well there.
That's the podcast this week.
Folks Just remember no one sizefits all, so this was a general
one, just on the three possiblediets that are out there out of
(15:53):
hundreds that are out there.
Just consider bio-individuality.
Right, each person has adifferent biodiverse makeup.
So hormones, stress, goals andjust your preference is what's
going to make a diet win or losein your life?
It's going to have to be basedon what you're going for.
(16:14):
So start with the why behindyou start anything, why and I
give you the six whys that comeinto my office fat loss,
anti-inflammation,sustainability, athletic
performance, digestive issues,brain health and focus.
Those are the ones I couldthink of off the top of my head
when I was creating the strategyfor this podcast.
And just start with the whyBehind wanting to try something,
(16:37):
just whatever it is healingenergy, weight loss just start
with the why and then chooseaccordingly.
Just start with the why andthen choose accordingly.
And be cautious of extremevoices in any diet camp.
When you go down any camp andyou walk into the camp, it's an
echo chamber because now you'vejoined the hippie group and
(16:58):
they're all going to chant thehippie chants.
Right?
You're not going to learnanything outside of that circle.
So stand outside the circles,listen to everything, download
as much information as you want,listen to as many podcasts as
you want, but just be mindful ofyourself.
That's what it is at the veryend of that.
And if you are going to trysomething, try something.
30 to 60 days.
I think you're in the safe zone.
If you stay under 60 days,journal, journal how you do it,
(17:21):
keep notes on, not just thefoods, because we're going to
assume you're going to read thebooks, download the information
and do the carnivore diet orketo diet or paleo diet
accordingly.
What I want you to journal isyour mood, your sleep, your
digestion and your body comp,your body composition, so you
can actually see what happens aweek to week, after week four,
(17:42):
after week five, after week sixand you can kind of see is my
sleep getting better or worse?
Is my mood getting better orworse?
Me on diets my mood justcontinuously gets worse and
worse and worse because I'mbeing so restrictive.
So see how it is for you.
Monitor your labs, probably atthe end of 60 days.
Monitor labs.
Make sure that inflammationmarkers are going down, the
(18:02):
thyroid is staying stable andthe insulin is improving,
hopefully Otherwise, going downthe thyroid is staying stable
and the insulin is improving,hopefully.
Otherwise, diet's probably notbest for you, especially
cholesterol.
Keep an eye on that too and useprofessional guidance.
If you're trying carnivore orketo long term anything more
than two months, I would getsome professional guidance on
that, a health coach of somesort or a nutritionist that can
(18:22):
monitor you over time.
So you know, entertaineverything in life with
curiosity, not dogma.
That's what this stuff comesfor, because sometimes I try to
have meaningful conversationswith some people and they're
usually doctors that I'm talkingto and you know health
professionals and the dogma justseeps from their skin.
(18:45):
You can just tell that theyread something, they loved it,
and now it just makes sense.
And I'm just going to wait fouryears and go back to them and
be like how's this carnivorething going?
They're like, oh, it was prettygood.
It always ends the same way.
Same thing with Atkins.
No one talks about that anymore, except that actor that does
all the commercials for it,right, what's his name?
Except that actor that does allthe commercials for it right,
what's his name?
He looks great, by the way, butI doubt he does Atkins strictly
(19:07):
.
So the best diet for you is theone that you can thrive on
physically, emotionally andsocially.
So if you've tried any of these, dm me or email me at an info
at fulllifetampacom, because Iwant to know how your experience
went with this.
It could be interesting tolearn how these things have gone
for real people like you.
And thanks for listening.
(19:27):
Just like every other week,stay well, stay healthy and take
care.
carnivore, keto, paleo these diets are everywhere
.
Some swear by them, others warnagainst them.
Today I'm breaking down thefacts, the fads and how to
decide what's best for your bodyand your goals.
Thanks for tuning in to livinga full life podcast.
I'm dr enrico dolce corey andthis week we're going through
(00:23):
the carnivore diet and some ofits competitors to see which one
is actually best and go throughthe science of the benefits and
the risks of doing these typesof diets.
So if you haven't heard of thecarnivore diet, it's the new fad
.
You know the next thing fromwhen it all started with Dr
Atkins way back in the 90s abouteating all the bacon you want,
(00:46):
but stay away from carbs becausecarbs are bad.
And then he had a heart attackand died getting off of his
plane.
And then we had the paleo diet,and then we have the Whole30
diet and then we got the ketodiet or I think it was keto
first, then paleo, and now herewe are after 2020.
We got the carnivore diet Ithink it's keto first, then
paleo, and now here we are After2020, we got the carnivore diet
(01:06):
.
I think it's just the nextperson recycling some old
garbage information and becomesa millionaire by doing a bunch
of crap.
So that's the carnivore diet,and if you see which way I'm
leaning on this already in thepodcast, you'll see why in a
second and we'll talk about thebenefits.
There are benefits to thesetypes of diets and when we go on
diets, remember they're shortterm, because a diet is not
sustainable long term.
(01:27):
So if we keep that in mind, Ithink all of this can be talked
about in a healthy manner.
So if you haven't heard aboutthe carnivore diet, it's an
animal based elimination diet.
It's based off of, verystrictly, meats, organs, eggs,
fish, salt and water.
That's the diet no plants, nograins, no fruits, no veggies,
(01:50):
no nuts or seeds.
Strictly, meats, organs, eggsand fish.
Now here's the problem withwhat I'm seeing with people that
are around me are doing.
It is they're sticking tothings like chicken breasts,
ground meat and steaks and it'sgood.
But when you understandmicronutrients you're like well,
hang on, where are all theminerals going to be coming from
(02:10):
?
And in order to get propermineral content from meats, you
have to eat organ meats.
You have to eat liver, heart,kidney and other organs,
intestine to get the nutrientsfrom the animal into your body.
And typically we don't.
In the American diet we stickto, you know, new York steak,
cut filet, mignon and chickenbreast, maybe some chicken drums
(02:33):
or chicken thighs if you wantto eat those, but those are not
organs.
We're not eating the chickenkidneys.
We're not eating the otherstuff, or the cow tongue or the
cow liver.
That's where a lot of nutrientslie and people are just
skipping those chapters in thecarnivore diet.
They're just not even readingthem.
Well, it's going to lean tolong-term issues.
So the science-based rationalewhich I truly love about the
(02:57):
carnivore diet is it's based onthe idea that plants contain
anti-nutrients which, the way wecultivate our agriculture, it
actually may be correct Oxalates, lectins, phytic acid.
These irritate the gut andimmune system.
So I'm all for giving the bodya break from some of these
(03:20):
irritants.
For sure Nutrient density ofanimal foods is coming from.
The emphasis has to be on theorgan meats and I'm not seeing
many carnivore people followthat at all, which is the issue
with every diet.
They just pick and choose whatthey like to hear.
Just like the Atkins diet wayback oh, I could have bacon.
The people that I knew that didAtkins were eating an immense
(03:44):
amount of bacon, like I was.
Like guys, I can't be right andI was, and I was in the
nineties and I was still what ateenager at the time.
That doesn't make any sense.
And yet, well, it didn't makesense at all Now that we know
that.
So because they didn't read thewhole book, it said you know,
limit the amount of certain fatsand have the good fats and not
the bad fats.
Bacon's a lot of bad fat, soyou got to be careful on that.
(04:06):
The potential benefits of thecarnivore diet is the autoimmune
relief, and I really love thatcomponent of it.
A study from the World Journalof Gastroenterology just a few
years ago showed that low fiberdiets improved IBD irritable
bowel disease symptoms.
So we know that giving the bodya break from fiber can give the
(04:30):
intestines a break and mayreduce irritability of the
bowels and help alleviate someIBD issues.
So that's interesting and onething to think about.
Another thing is improvedinsulin sensitivity.
Absolutely, there's zero carbs.
If you have any blood sugarissues A1C, glucose, whatever it
may be short-term carnivorediet may stabilize these things
(04:53):
for you.
It's great for fat loss andmuscle retention.
It's pure protein.
It makes sense, it puts youinto fat burn mode and you're
going to get a ton of protein.
If you eat enough of the meat.
It can stabilize mood and focusbecause there's really no
glucose spikes or crashes.
I like that.
But most of this diet is allbased on anecdotal evidence from
(05:18):
people like Sean Baker,michaela Peterson and other
podcast hosts and book writersthat just spurred up overnight
and said, hey, we're going tobring up a new idea here, which
is not new.
It's the keto and paleo.
It's the same idea.
It's just saying use meat andthe emphasis being on organs.
(05:40):
So a lot of these carnivorepeople come in and say, hey, I
just ate a bunch of kidneys anda cow heart and cow tongue.
I'll be like now, this isinteresting.
Now this is let me know how youfeel, how are things going?
I'd have more questions, but ifyou're just eating steak every
day and beef ground beef, Idon't.
It's long-term not going tomake much sense.
Now here's some of the risks.
(06:01):
When we do things for more thanlong term is more than three
months.
If we start doing things forfour or five, six months, we can
run into some nutrientdeficiencies, and I'm talking
about, like lack of vitamin C,fiber and phytonutrients from
fruits and vegetables.
I mean, when we don't get, theysay, well hey, I'm taking a
multivitamin, it's not going tocover your fiber, it's not going
to cover these other things.
(06:22):
And always from my perspective,the gut microbiome concerns
that I have with this.
Fiber supports diversity.
So if we minimize or eliminatefiber which carnivore diet does
we are going to run into gutmicrobiome issues eventually.
For sure.
For some people might be twomonths, for other people might
be five months.
They're going to run intomotility issues with this, not
just motility, but biome issues,which could spur up other
(06:46):
issues as well.
And what is the long-termsustainability of this diet?
I don't think it really is,especially in America.
I mean, how are you going to dothis without ever getting into
anything else?
Cholesterol impact One of thethings that is showing up on the
carnivore diet, with peopleeating a lot, is that some
people experience a significantincrease in LDL, which is bad
(07:11):
and that, can you know, risk toother things in cardiovascular
health.
It may worsen fatigue orconstipation early on, just like
the keto flu when you firststart.
That's more from a sugar detox,from restricting carbohydrates.
So those are the risks, thoseare the benefits.
Is it bad, is it good, dependshow you're approaching this, but
let's compare it to some ofthese other ones.
Let's compare it to the paleodiet and the keto diet.
Let's do all three of these.
Let's talk about all of them.
Paleo is probably the next oneon the list.
(07:33):
I'm kind of a fan favorite ofthis one and you'll see why.
It's inspired by ancestralhuman diet.
So whole foods, meat, fish,vegetables, fruits, nuts, seeds.
What you're eliminating withthe paleo diet is no grain, no
dairy, no legumes and noprocessed foods whatsoever.
You can see, right, that's a DrD friendly diet.
(07:55):
I already like that.
The benefits of it it'snutrient dense and
anti-inflammatory.
It lowers allergen load morethan the standard American diet.
It encouraged movement, sleepand lifestyle changes.
All throughout the book theytalk about exercise movement,
which I like and it's a guthealing focused diet often used
(08:17):
for autoimmune protocols, andwith a lot of success.
Now that we have 15 years ofresearch on that type of diet
and people doing it.
Longer term research on thattype of diet and people doing it
.
Longer term.
The risks it can be high innatural sugars If you, you know,
overstep the boundaries ofhoney, fruit, yada, yada and you
excessively eat them.
It could have much, not bigrisk if you eat a bunch of fruit
(08:37):
or have a bunch of honey, Iguess I mean it could spike your
insulin a little bit, butthat's not a huge risk and then
not always ideal for ketosis orstrict fat loss.
So if you're not on a fat lossgoal, I think this is a really
great diet for you.
Some find it restrictive, longterm as well.
(08:58):
The basics of high fat, so 70%moderate protein and very low
carb.
So the emphasis is more on thefat.
The goal is to force the bodyinto ketosis to use fat for fuel
.
So the more fat we have and theless carbs we go into something
called ketosis.
And ketosis breaks down fatchains as energy source, so you
(09:19):
can train the body to do that.
The benefits is fat loss.
It's absolutely fantastic,especially around the midsection
.
Abdominal and visceral fat isburned faster in ketosis.
It stabilizes blood sugar andmental focus.
A lot of people that went outto do ketosis or do a ketone
diet and follow ketosis wellfind mental acuity improves,
(09:42):
which is fantastic.
It's therapeutic for epilepsy,alzheimer's, insulin resistance,
pre-diabetics and even usedlong-term for cancer patients
because it completely starvescancer cells from what Sugar?
Pretty cool stuff then.
So does the carnivore diet, butwe don't have enough study on
that yet.
Popular in athletic circles forendurance performance.
(10:03):
Yes, short bouts of ketosis canactually spur fat burn, which,
when we go back into an athleticdiet of bringing back more
carbohydrates, they've seen anincrease in long-term endurance,
which is cool, great forsprinters, long-term track, all
that other stuff there.
So there is some back sciencebehind that.
The risks are the little.
(10:24):
One is the keto fuel Right atthe beginning.
When you eliminatecarbohydrates and sugar, you get
that sugar detox, which is whatI always have called it.
This is called the keto flu.
You have low energy headachesat first.
You get a little achy becauseyour body's getting used to
shifting from carbs for energyto fat.
Long term we get nutrientimbalances if it's poorly
planned.
So if we stick to a verylimited keto diet, that's where
(10:46):
it is.
But most people who read thebook and apply it do very well
long-term.
Some experience hormonedysregulation, especially in
women with the thyroid slowdown.
So we've got to be careful withketosis with women at certain
points in their life and it'sjust socially challenging to
maintain.
There's a lot of restaurantsthat hopped on board with keto
(11:07):
diet.
Remember that Keto-friendly.
So then you're typically a meatdish with a fibrous vegetable
with it.
That's typically what it was.
So there you go.
Those are the three ones overthe last 25 years that have come
up and are restrictive and Idon't know if we really need to
live by any of them, to behonest with you.
(11:28):
But short term, as a doctor, Ido listen and there's some
interesting facts about thesediets, and I populated my list
and the popular two things I getquestions on is, doc, how do I
lose fat, fat loss and how do Ihelp with inflammation and or
autoimmune reactions?
Those are my top two questionsas a doctor.
(11:49):
I get that all the time.
But there's some other trickledquestions in there, like
sustainability, what's a greatlong-term diet?
What's good for brain healthand focus, mental acuity,
clarity and getting rid of brainfog?
Digestive issues come up quitea bit as well, and then every
now and then, I get athleticperformance questions as well
what's a good thing for athleticperformance?
So let's go through those fiveor six things.
(12:10):
What's best, what's the bestoption and why?
So?
Number one fat loss.
Which diet would you do out ofthe three?
If your goal was strictly overthe next 12 weeks, to lose fat,
you'd pick keto or carnivore forsure, because ketosis will
train your body on how to burnfat and carnivore gives you no
option but to burn fat.
So it's great for appetitecontrol and insulin regulation
(12:35):
and when you do that you get fatloss because you're no longer
hungry, starving and picking atfoods and if your insulin is
regulated you can burn fat.
So those are my two picks forfat loss.
Let's say you're going on aneight-week try to lose some
weight.
I would choose keto orcarnivores.
Follow them precisely andyou're going to get results.
Most of you will get resultsFor inflammation slash
(13:01):
autoimmunity issues.
I would pick the carnivore dietagain or the paleo diet, not the
keto diet.
The keto diet going intoketosis can actually spur more
pain and aches and proteinrelease into joints and other
places which can spur upautoimmune reactions.
(13:23):
So carnivore, paleo is the bestway to go because of the
elimination and the gut relief.
I like carnivore for that.
There's a lot of gut relief.
With the low fiber to no fiberdiets You're not going to get a
lot of irritants.
Great for autoimmune, great forinflammation.
Both I think both are greatanti-inflammatory diets.
Short term to reduce that sideeffect is going to be a little
(13:44):
bit of weight loss too.
To sustainability I don't thinkany of these are really
sustainable long, except forpaleo.
Paleo has a little bit ofvariety of everything, with
fruits, vegetables, naturalsugars that are in there.
So there's more variety.
I think it's more lifestylefriendly and by far the one that
you maybe be able to pick andsay I'm going to live my life
according to this one.
I think so Longevity.
(14:06):
I think the paleo wins for sure.
The other two lose.
They lose.
You won't be able to do itlong-term unless you're a
psychopath.
Brain health focus Keto we justtalked about ketosis in a little
bit and it does clear up brainfog and helps people regain
clarity, which is absolutelyfantastic.
(14:26):
If you can get stable ketone asa fuel source, then you've
trained your body in a reallycool way short term, which is
great, and then, as youreintroduce the things that your
body feels good with, you'llstay out of trouble and brain
fog.
I think it's fantastic.
That's what the keto diet hasshown through the research.
Digestive issues, carnivorediet short term I think you're
(14:47):
just eliminating everythingexcept protein, except meat, so
there's really going to be lessirritants compared to all the
other diets.
So carnivore diet wins theirshort term less than eight weeks
giving your body a chance.
It removes all fiber irritants.
You're just not going to have afiber diet at all, so that's a
winner.
Short term Athletic performance, again paleo, just because of
(15:10):
the variety and there's beentargeted keto programs that have
helped athletes as well.
So you have a little bit bettercarb access with paleo.
And being on ketogenesis isactually shown to improve
long-term endurance, which iskind of neat.
In track athletes, longdistance runners, soccer players
, it shows that they get a boostwhen they come out of this,
(15:30):
reintegrates carbohydratesproperly, get into athletic
performance.
They have a little bit of aboost in endurance too there.
So that's great.
So paleo kind of wins.
That one Targeted keto, if youdo it with a coach, could do
well there.
That's the podcast this week.
Folks Just remember no one sizefits all, so this was a general
one, just on the three possiblediets that are out there out of
(15:53):
hundreds that are out there.
Just consider bio-individuality.
Right, each person has adifferent biodiverse makeup.
So hormones, stress, goals andjust your preference is what's
going to make a diet win or losein your life?
It's going to have to be basedon what you're going for.
(16:14):
So start with the why behindyou start anything, why and I
give you the six whys that comeinto my office fat loss,
anti-inflammation,sustainability, athletic
performance, digestive issues,brain health and focus.
Those are the ones I couldthink of off the top of my head
when I was creating the strategyfor this podcast.
And just start with the whyBehind wanting to try something,
(16:37):
just whatever it is healingenergy, weight loss just start
with the why and then chooseaccordingly.
Just start with the why andthen choose accordingly.
And be cautious of extremevoices in any diet camp.
When you go down any camp andyou walk into the camp, it's an
echo chamber because now you'vejoined the hippie group and
(16:58):
they're all going to chant thehippie chants.
Right?
You're not going to learnanything outside of that circle.
So stand outside the circles,listen to everything, download
as much information as you want,listen to as many podcasts as
you want, but just be mindful ofyourself.
That's what it is at the veryend of that.
And if you are going to trysomething, try something.
30 to 60 days.
I think you're in the safe zone.
If you stay under 60 days,journal, journal how you do it,
(17:21):
keep notes on, not just thefoods, because we're going to
assume you're going to read thebooks, download the information
and do the carnivore diet orketo diet or paleo diet
accordingly.
What I want you to journal isyour mood, your sleep, your
digestion and your body comp,your body composition, so you
can actually see what happens aweek to week, after week four,
(17:42):
after week five, after week sixand you can kind of see is my
sleep getting better or worse?
Is my mood getting better orworse?
Me on diets my mood justcontinuously gets worse and
worse and worse because I'mbeing so restrictive.
So see how it is for you.
Monitor your labs, probably atthe end of 60 days.
Monitor labs.
Make sure that inflammationmarkers are going down, the
(18:02):
thyroid is staying stable andthe insulin is improving,
hopefully Otherwise, going downthe thyroid is staying stable
and the insulin is improving,hopefully.
Otherwise, diet's probably notbest for you, especially
cholesterol.
Keep an eye on that too and useprofessional guidance.
If you're trying carnivore orketo long term anything more
than two months, I would getsome professional guidance on
that, a health coach of somesort or a nutritionist that can
(18:22):
monitor you over time.
So you know, entertaineverything in life with
curiosity, not dogma.
That's what this stuff comesfor, because sometimes I try to
have meaningful conversationswith some people and they're
usually doctors that I'm talkingto and you know health
professionals and the dogma justseeps from their skin.
(18:45):
You can just tell that theyread something, they loved it,
and now it just makes sense.
And I'm just going to wait fouryears and go back to them and
be like how's this carnivorething going?
They're like, oh, it was prettygood.
It always ends the same way.
Same thing with Atkins.
No one talks about that anymore, except that actor that does
all the commercials for it,right, what's his name?
Except that actor that does allthe commercials for it right,
what's his name?
He looks great, by the way, butI doubt he does Atkins strictly
(19:07):
.
So the best diet for you is theone that you can thrive on
physically, emotionally andsocially.
So if you've tried any of these, dm me or email me at an info
at fulllifetampacom, because Iwant to know how your experience
went with this.
It could be interesting tolearn how these things have gone
for real people like you.
And thanks for listening.
(19:27):
Just like every other week,stay well, stay healthy and take
care.
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