Can You Get Too Much Protein on a Carnivore Diet? A Hypercarnivore Dietary Adjustment


Finding Your Hypercarnivore Sweet Spot

Discovering one's personal sweet spot with respect to macronutrients is an ongoing challenge for many, with ranges varying according to whether one is a more strict carnivore dieter, a hypercarnivore, or those eating some variation of a ketogenic or low-carb diet.  While a growing number of people are restoring health on a higher-protein, plant-free diet, it is possible that over time, as one recovers health, the needs for the higher protein could change.  Likewise, I've read comments from people on the various diet forums, including the Vegan Recovery Group on FB claiming that they do not feel well eating larger quantities of meat.  Is there a reason this may be the case?  Is there a potential downside to consuming too much protein?




As always, our recommendation is to learn to trust your true nature.  Each individual will need to determine what type of meal plan helps them feel their best.  And, this may fluctuate through the seasons, and through the years and decades of one's life.

However, as we are innately tribal, it is easy to get caught up in the wave of diets as they trend upwards, such as the Carnivore and ketogenic diets gaining  traction with a slew of people purporting health recovery and weight loss successes.  We can feel frustrated if we fail to get similar results.  Worse, we may have a subconscious ancestral imprint that if we are outed from the tribe, our very survival would be at risk.

Having had a LOT of time to experiment over the years with many variations of low, moderate, and high carbohydrate diets with subsequent low to moderate and high levels of fat, and protein intake, I have now begun to 'read' my own symptoms more accurately.  Paying attention to our own inner cues combined with keeping one eye on the research, Don and I are narrowing in on upper and lower limits of optimal protein intake, in combination with fats and carbohydrates.

Another factor to keep in mind, especially for those who have been eating a low animal protein diet, the body will down regulate its production of hydrochloric acid, HCL.  The lower HCL could in itself cause some who claim to not digest meat well lose a taste for meat all together.  I have had this experience, so I know our tastes change.  Taking a good enzyme with HCL ~ at least initially ~ can help.  Some people have chronically low levels of HCL, and may need to take enzymes long-term.  We like NOW Super Enzyme, which we order here on Amazon, but you can also check Swanson's, or a local store.

Since we recently were expending a lot of energy moving everything we own around ~ and I mean everything, both in our clinic and our apartment ~ cleaning, rearranging, etc., we worked up quite an appetite.  We were sweating off salt pretty rapidly as well.  As a result, there were several days where we each consumed a higher than normal amount of beef.  I was chowing down an nearly an entire one pound ribeye in one sitting myself, and sometimes having more beef again at a second meal!

New York Strip steaks are a little leaner, but you can fatten them up by adding a pat of butter
on top!  

Pretty tasty!


This higher than typical intake of protein prompted some symptoms in us, although what we each experienced was different from one another.

According to an April 2006 paper available from Research Gate, A Review of Dietary Protein Intake in Humans, there is an upper limit to how much protein can be safely consumed, limited by 1) the rate at which the gut can absorb amino acids, and 2) the rate at which the liver can break down the amino acids:
"Amino acid catabolism must occur in a way that does not elevate blood ammonia. Catabolism of amino acids occurs in the liver, which contains the urea cycle
however the rate of conversion of amino acid derived ammonia to urea is
limited. Rudman et al. found that the maximal rate of urea excretion (MRUE)
in healthy individuals was 55 mg urea N ∙ h-1∙ kg-0.75, which is reached at an intake
level of 0.53 g protein N/kg-0.75.  At higher protein intakes there is no further increase
in urea excretion rate, but a prolongation of the duration of MRUE, often in excess
of 24 h." (Reference footnotes from the abstract were left out.) 
(PDF) A Review of Issues of Dietary Protein Intake in Humans. Available from: https://www.researchgate.net/publication/7003706_A_Review_of_Issues_of_Dietary_Protein_Intake_in_Humans.

Symptoms of excess protein intake were experienced by early explorers of the 'New World' consuming excess lean wild meat which led to "rabbit starvation syndrome," a condition in which symptoms include nausea and diarrhea followed by death within a few weeks.  This syndrome occurs as a result of the "inability of the human liver to sufficiently upregulate urea synthesis to meet 'large' loads of protein."

Bingo.  Don experienced a few days of ongoing diarrhea after our increased intake of red meat producing a protein intake between 180 and 250 g per day. 

I was not sleeping well, and was having a growing, deep level of fatigue.  We had a very physically and mentally demanding month, so the poor sleep was not allowing me to rejuvenate.  My digestion was also off.  I was actually experiencing lower abdominal bloating, something that I had not been experiencing as much, if at all,  since transitioning from a high-fiber, plant-based diet.

Worse was how my mind couldn't seem to shut down.  I had excessive frontal lobe activity ~ literally feeling a business, like hyperactive dancing nerves in the front of my head!  Song lyrics would pop in from out of nowhere, and multiple layers of thoughts and even crackling sensations like hot timbers ~ my nerves ~ became routine, and try as I may, I was not able to cool it down.  I could both observe and experience this, and it was interrupting my peace of mind!  While meditation can help, I know that when my diet is right, this does not happen.

Anyone who has experienced chronic extreme reactions to low-blood sugar swings knows how uncomfortable the brain can get when blood sugar balance is off.  The comfort of my brain trumps any other symptom I am trying to correct, so when I eat appropriately to restore a natural sense of mental/emotional balance, the rest seems to follow.

We forget that our natural state is to feel good!  As an energy healer, I know many people do not have an 'imprint' for feeling clear, calm and grounded.  We have acclimated to living in a state of fight, flight or freeze on a daily basis, whether we are aware of this or not.  And this is detrimental to our health.

When I tracked meals on Cronometer, I realized that my protein intake was closer to 150 g of protein per day.  I now understand that quantity to be more than my gut can absorb efficiently and more than my hard working liver could appropriately catabolize.  I most likely lacked adequate enzymes to metabolize the higher quantity of protein, which may have caused the bloating.  Poor digestion and absorption/assimilation means the body is not turning food into ATP, or fuel as efficiently, which can lead to fatigue.  

Plus, the excess ammonia and urea nitrogen can accumulate in the blood, contributing to a range of symptoms which  I'll just call the 'blahs' ~ possible head aches, increased joint pain, skin break outs, and more.  I wasn't experiencing all of these symptoms, although I was on the verge.   I certainly was not feeling very chipper either.  The symptoms can mirror 'adrenal fatigue' ~ a feeling of one's batteries being low, or out of charge.

Another potential problem: if excess consumption of protein is left unchecked, and coupled with insufficient calcium intake, the body will pull minerals from storage as needed to maintain the tightly regulated, slightly alkaline blood pH and the urine pH.   This could result in premature degeneration of the teeth and bones, including osteoporosis.

When we first began to increase our fat intake while decreasing plant foods and total carbohydrates, (beginning May, 2017) I felt amazing.  I was really on a high.  I was very impressed with the marked difference in my moods, mental energy and focus, and overall sense of elation.  As I said in this video, originally filmed in April, 2017, and published on our previous Basic Macrobiotic YT channel. I was "feeling joy for no particular reason!"

This video is actually the fourth in a series of my 'look down memory lane, from plant-based to nearly plant-free.'  I've linked all four videos in this series on this post here.



Admittedly, this has been missing lately.  Of course there could be several reasons for this, but I had a hunch that I needed to tweak my diet as well.  Something was causing me to feel like I wasn't quite hitting my mark.

Stress, poor sleep, and other factors can effect our energy levels.  I've been working on my own habitual  mental thoughts or default emotional states as part of my attempt to revive my feel-good, more uplifted energy.  This is an ongoing process.

Energetically, I think there are many other reasons so many people are experiencing poor sleep, increased anxiety, and other less than stellar mental/ emotional states these days.  I have come to realize just how much we are also effected by the energy and thoughts of others, but that will have to be another post.

Once Don began to research further the upper limits to protein intake, we realized that was exactly what we needed to learn at this juncture.  As Don is pointing out in The Hypercarnivore Diet, there are upper and lower limits to everything.  There is an upper and lower limit to each of the macronutrients.  And each one of us will have to determine what those are, as no one can tell you this.  You will have to experiment for yourself.

The last couple days, I've increased my fat, decreased my protein, and have upped my total carbohydrates to slightly over 50g/day.  Before adding dairy foods back, my total carbohydrate consumption had been quite low.  And, voila, my feel-good self is back!

Yogurt and milk both contain carbohydrates, and they are good sources of calcium.  For those who enjoy and tolerate dairy, this can be the ideal food category to increase to help you find your own personal sweet spot, while delivering a healthier dose of calcium, for which the importance can not be under estimated.






All of this is perfectly in line with the recommendations I made in The Trust Your True Nature Low-Carb Lifestyle.  I am happy to say that I really now see more than ever that my recommendations were right on target.  I suggest most people will feel their best maintaining a total carbohydrate consumption of 100 g at the most, and 75 g being the top end for many people, if not even a little less. Athletes and those desiring to gain weight may tolerate more than 100 g of carbohydrates per day.  As an aside, I am planning to do some revisions to the book, and re-releasing it as The Hypercarnivore Diet Companion Guide.

Subscribe at www.strongspiritwoman.com for your FREE copy!


If I take myself as an example, my upper limit of protein will be roughly 100g, or 1 gram per pound of body weight.  I would say up to 110g of protein per day should be my maximum, unless I am really burning energy on any given day.  The upper limit of fat would be similar, around 110 g per day.  110 grams of each fat and protein comes to 1430 total calories.  If I require more than that, I need to fill in with carbohydrates.

My primary choice of carbohydrates is dairy foods, because I find them quite satisfying, and they are rich sources of calcium and potassium.

You may want to read my post, Getting Adequate Calcium is Important for Health...






A little fruit would be my next choice, especially during the summer.  Berries and freshly whipped cream is a great dessert.  For those newer to the hypercarnivore diet, berries + whipped cream can provide a satisfying juicy sweetness that one may miss when initially cutting way back on carbohydrates.

Seasonal (and ideally local) berries, melons, and citrus, plus soaked and rehydrated dried plums or raisins are my personal top choices.  Low-sugar fruits are an even better choice, depending on one's tolerance.  This would include cucumbers, tomatoes, olives, and avocados which are botanical fruits.

I prefer not to support the practice of relying on imported tropical fruits, including bananas.

Here are some great fruit salad recipes.







Blueberries, fresh whipped cream, and coconut flakes.

A fun and refreshing dessert treat ~ Panna Cotta with blueberries.  I think you can find
a couple good recipes on DietDoctor.com.


Easy to digest, well tolerated, fermented vegetables, vegetables cooked in fat, or lower-carb 'fruits' such as cucumbers and tomatoes, and softer lettuces would be my next choice, possibly adding seasonal squashes.  These are foods we were eating during the earlier transition to a hypercarnivore diet, some of which we may now begin to re-introduce, a little at a time, to test tolerance.



Fermented Veggie Medley with turnip, rutabaga, Brussel sprouts, carrot and apple

Wild salmon marinated in local citrus, and enjoyed 'raw' like a ceviche, topped with
fermented red cabbage


How I stack my meals makes a difference as well.  If I eat enough protein and fat earlier on, I can eat 'ad libidum' and not over consume calories.

If my meal timing is off, I tend to be more likely to overeat later in the day.

As an update (Nov. 14, 2018) 


After following a hypercarnivore diet for 1.5+ years now, I have observed changes to my preferences, from a higher fat diet during our initial transition to a lower-carb diet, post whole-foods, plant-based low-fat diet of 5+ years, to now preferring more leaner meats.

I still find that hitting my mark of the right balance of protein + fat makes a difference, yet this can vary day to day, or week to week.

I still advocate a 'trust your true nature' approach.

I have subtle cravings, which just cause me to feel or prefer more desiring a higher fat, or a higher/leaner protein meal, which I trust and follow with good success.  

I think there needs to be adequate fat to have a meal be more sustaining for a longer period.





I tend to start my day with fat, and a little added protein.

 I love having a hot beverage in the morning, and most of the time that is a little coffee.   I've been experimenting with adding powdered collagen, and an exogenous ketone supplement, which I will post a review about soon.

To shorten my too-long posts, with too many pictures, I've added a video showing our recent meals, below, for those interested.




Drinking more fluids in the mornings has always been more appealing to us,
hence having either milk, or eggnog first thing.



We typically eat a lighter first meal, and our main meat/higher protein meal as our 'lunch' which is our second and only other meal for the day.

We eat a meat + milk products diet, filling in with plant foods when and how we feel drawn to do so.

As one commenter mentions, upping the carbohydrate content allowed for improved assimilation of an even higher protein diet.  Dairy contains carbohydrates, as do plants, so for some, it may be worth investigating upping the carbohydrate content slightly to see if that helps you to better thrive.


These days, after decades of propaganda promoting an increasingly more plant-centered diet,  eating bacon and bacon fat, and more fat from butter and cream ~ rather than all those super foods and dark leafy greens ~ may seem counter intuitive.

However, these foods contain important fatty acids, and Vitamin A and D, plus a good source of feel-good fuel!

Bottom line, despite what my own mind once believed, I feel my best when I am fueled on fat, and I find the animal fats the most satisfying, in combination with a high protein diet.  Each person will have to find their 'sweet spot' as to their own personal upper/lower limits of protein + fat.


The flexibility of our Hypercarnivore approach allows for the addition of some plant foods, based on individual tolerances and preferences.  Many people are reluctant to give them up.  I still advocate trying to go without any for one plus month to see for yourself how they may be impacting your health, adding them back slowly.

For those interested in trying a Hypercarnivore approach, subscribe to my website to get a FREE copy of The 30-Day Hypercarnivore Health Challenge, ~ 25 page e-book.


Our Hypercarnivore diet is a flexible, non-dogmatic approach to eating.  Read more about why this is a valid approach in Don's book, The Hypercarnivore Diet, now available on Amazon and Kindle.

Following our hypercarnivore or trust your true nature approach is meant to be a way of eating that is enjoyable, as well as personally empowering and liberating, as you decide what is best, not the 'experts.'



The above video shows our recent meals, plus plus.

Learn to pay attention, internally to what you are drawn to, and to the symptoms that manifest.  You will find your sweet spot.  Just be patient with yourself.  Sometimes you have to make a lot of mistakes first!  Or go to 'extremes' to find your upper and lower limits to the various macronutrients, or individual foods.

I'm still discovering my sweet spot, as this is a dynamic, ever-evolving process.  Part of the grand adventure we call life.

#GoHypercarnivore  #plantsoptional  #trustyourtruenature #eatwhatyoucrave







































Slow Roast Beef, Turkey, or Chicken ~ Roast Once, Eat Twice or Thrice!

~ Slow Roasting ~ 

An Uber Simple Method for Preparing Super Tender Meat


Slow Roasting meats is a fool proof method for preparing beef roasts.  However, nearly any type of meat can be slow roasted.  Typically, the meat ~ whatever you may be preparing ~ is placed in an oven at a very high temperature for the first 15-20 minutes.  This sort of sears the outside of the meat.  The temperature can then be turned down either in increments, or all the way down to roast ~ covered or uncovered ~ for several hours.  Often, the longer the better.  You can't really over cook a roast when prepared with the slow roast method!  I'm always amazed how pink the meat is on the inside, despite being in the oven for nearly 6 hours!

This is the ideal cooking method for busy people!  Put it in the oven, then go about your day.  Come home to a ready-made meal!



This was a Rump Roast (I believe) otherwise a Bottom Round Roast.  It's leaner than
the Chuck Roast we often buy, but I like the flavor.  I did add a little of the Beef Bone Broth, including the nice layer of fat from on top to the roasting pan.  Very nice flavor, and very tender!


Slow Roasted Beef


I recently recorded another video making a slow roast, however, unfortunately, I must not have recorded the very first part as I thought, because I never found the footage.  But, the recipe is in there, and you can see how pink the meat comes out in the video, and in the pictures, below.


Whatever roast beef, or other type of meat you are using, it helps to let it sit out for 15-20 minutes before roasting to come up to temperature.  That being said, one commenter on the YouTube video mentioned putting the meat in frozen and letting it roast at 280º (I think that's what she mentioned) the entire time.  She cranks up the heat to a broil at the very end of the cooking time. A similar method, in reverse.

We typically prefer to leave our beef roasts uncovered, which helps it to remain pink, and not over cook.




Basic Slow Roasted Beef Recipe:


We often prepare one fattier chuck roast, and one leaner roast at the same time.  Save time later in the week, and roast 2 at once!

1-2 Beef roasts of choice
Salt, pepper, and any other seasonings  (fresh ground rosemary, cumin seeds, or chili powder are all good)
Beef tallow (optional, especially good if using a leaner roast)
Balsamic vinegar (optional)
1-2 cloves garlic, crushed (optional)
1/2 cup bone broth or water

Pre-heat oven to about 450º.  Place roast in roasting pan.  If using vinegar, add about 1/4 - 1/3 cup to a small bowl.  Add crushed garlic if using, and measure 2 tsp. salt.  If using pepper, or any dried herbs, they can all be stirred into the vinegar.  Stir together.  Use a pastry brush to brush all over the roast.

If using a leaner roast, use a butter knife to spread some beef tallow on top, and/or leave a couple teaspoons worth in the roasting pan.  The fat on top of the roast will help it brown quickly, so do be careful.

If desired, just keep it uber simple.  Season the roast generously with salt, and if using, black pepper and any other dried herbs.  Just salt and pepper are fine on their own, but go for whatever flavor you like!  Pat a little bacon fat or beef tallow on top and on the sides of leaner roasts.

Roast at the high temperature for about 15 minutes.  I can usually begin to smell it roasting when I know I need to turn the heat down.  Otherwise, set a timer!  Don't over roast it at the higher temperature!

Turn the heat to 225º.  Add broth/water to the pan, and let it roast for up to 6-8 hours.  You can baste the roast with the juices at the bottom of the pan.  If the pan is really dry, add a bit more bone broth or water, and possibly a little bacon fat or beef tallow, then baste the meat a couple times throughout the cooking process.

You really can't over roast it if it is at the low temperature.  It just gets more tender, yet remains pink inside!

If you need it quicker than 6 hours, just check the temperature, or do a quick cut and see if it is tender enough.





Two roasts prepared together



In the past, we would satué onions in our good ole durable and fairly beat up Le Crueset Dutch Oven Pot  in some (homemade) beef tallow first, then place the roast on top, cover it and place it in the oven.

You can add chopped vegetables and some bone broth to the pot to make a more traditional pot roast.  Cover once you turn the heat down.


Each will yield a slightly different finished roast.  It depends on the meat you are using, and what you prefer.  







So many ways to vary your slow roast!

One thing is for sure, this is a great method for preparing super tender meats.  As I've said here and elsewhere, when you plan ahead, you can roast once, and eat twice or thrice!   

Roast a beef and a chicken at the same time, and meal prep through the week will be a breeze!  The meat gets better tasting each day.

Even during the summer heat, the oven is only at a high temperature for a brief amount of time.  The low heat doesn't heat the apartment up too much.

Of course this could also be replicated in a Crock Pot.  I would probably start it on high for the first 1/2-1 hour, then turn to low, or according to instructions of your slow cooker.

Let it cook away while you work, and come home to dinner!












Have sliced meat with some bone broth, and anything else you like and you are good to go.  Super simple meals.










Slow Roasted Turkey Breast


In the past, we've done this same method for whole chickens, and turkey breasts.

Turkey breast is such a lean meat that it benefits from a dry brine first.  (A wet brine would involve leaving it in a bucket of salt water.)

Place the turkey breast  in your roasting pan.  Squeeze fresh orange or lemon all over, which helps tenderize the meat.  Generously season with salt all over, and any poultry seasonings you like, such as dried sage or thyme.  Let it sit uncovered in the fridge over night.  It can sit there a couple days if needed.

When it comes time to roasting a leaner meat like turkey breast, I will add pats of butter all over the breast, especially under the skin.

Place in oven pre-warmed to 400-450º.  Roast at the higher temperature for 15-20 minutes, or roughly five minutes per pound.  Once it starts to get a little browned on top, turn the heat down to about 250º, and roast for 2-3 hours, or until a thermometer measures 145-150º or  a bit more.  The juices should run clear.  Be sure to check the temperature at a thicker area.

Add a loose foil tent over the breast, or whatever poultry you are roasting if it starts to get too brown, later in the roasting process.

Keeping it uncovered will net crispier skin.  If you prefer an even moister finish, loosely cover throughout the roasting process.   It will be juicier, but the skin will not be crisp.  You can roast it covered on the low heat the entire time, then remove the foil cover, and roast on higher heat for the last 20 minutes to help brown and crisp up the skin.  A reversed slow roast.






Another way that I have slow roasted turkey breast is in a pan on top of sliced apple, celery and onion, which gives the turkey a nice flavor.  Place sliced apple and vegetables in the roasting pan, then position turkey breast, thighs, or whole chicken breast or thighs on top.

Add a little butter on the flesh, and under the skin.  Season well with salt, pepper, and dried herbs as desired.  Roast uncovered as above.



Slicing apple, onion, and celery to the roasting pan, then placing turkey breast or thighs, or chicken on top
imparts a great flavor!

VERY MOIST!


Ready to make some super gelatinous, collagen-rich bone broth?  Recipe linked in the caption of the photo below.



A super gelatinous, collagen-rich Pressure Cooked Beef Bone Broth

Slow roasting is the quintessentially ideal method for busy moms, or working students.  Who doesn't love to come home to a meal, ready and fresh from the oven?  And, it really is just as good cold the next day or two ~ or three!



Experiment and see which methods you prefer.  Let me know your favorite methods in the comment section below.

Enjoy!

Here is the recipe in video:  More simple Low-Carb / Hypercarnivore Recipes Here.




          


Here is a recent shopping haul video, with a message at the end, "Don't Major in the Minors!"




          

From Vegan To (Hyper)Carnivore ~ Changes in Health & Fitness - A Trip Down Memory Lane in Video

I recently created a series of four videos, so far, chronicling our journey from consuming a produce-rich, plant-based vegan diet to nearly plant-free hypercarnivores promoting a plants optional diet. 

The first in the series is a picture video of my/our physical changes.  

The second shows me doing pistol squats and push-ups,  as a vegan, and now.  

The third and fourth videos were recorded about 1.5 month post adding animal meat back into our diet, but still consuming plenty of greens, veg, fruit and some potatoes and brown rice or winter squash.  They were recorded in response to the vegan comments I was receiving on our than Basic Macrobiotics YT channel.

It's been quite a journey.  Thanks for all who have shared this with me/us!

I'll simply link those videos here, and let them speak for themselves.

I especially hope you'll watch through the fourth video to the end to see my final thoughts that I included on that video.


       
            


   



      




  

Is Almond Milk Really Healthy? More About The Importance of Calcium and Dairy Products

In my last post, I mentioned getting adequate calcium, whether on a hypercarnivore diet, a carnivore diet, a ketogenic diet, or any other diet.

While there are proponents of each of these diet styles that seem to downplay the importance of getting adequate minerals in the diet, researchers like Weston A. Price found that traditional Hunter Gatherer (HG) societies had  much higher intake of minerals than their urban counterparts. Most people are aware that the soils and water do not contain the same level of  minerals that they once held, making getting adequate calcium from other sources crucial for long-term health of our bones, teeth, and perhaps our ability to avoid the 'inevitable' age-related increase in fat mass, or even childhood obesity.





I think it behooves all who are diligent about getting properly nourished from their daily intake of food and fluids to consider the role of calcium and other minerals in the diet, and take steps to get an adequate supply.

Here are a few recent examples of nutrition gone wrong, and what I believe to be the result of all the propaganda about how horrible commercial production of dairy is.  As I have said in my videos, there is always room for improvement.  But the wretched PETA videos play on our emotions, and trigger us to act without fully verifying facts.  Not all dairy producers are treating animals in the manner shown in those videos.  There are plenty of farms that produce milk without any harm to the young calf, or other dairy producing animals.

So, sip on this one:

Some moms have been substituting non-dairy plant milks for cows milk, however, this has been shown to cause severe nutritional deficiencies.  Additionally, almonds contain high levels of oxalates.  Children given almond milk have increased risk for hyperoxaluria, which is increased urinary excretion of oxalates, often leading to kidney stones.(1)

Kidney stones!  In kids!  From drinking the beloved almond milk!  Is this really a better choice?

In a recent study published in Pub Med, nine infants between 4-14 months that were fed non-dairy milks instead of infant formula (not clear if any were breast-fed at all), were all found to have severe nutritional deficiencies. According to the abstract, three infants "presented severe protein-calorie malnutrition with substantial hypoalbuminemia (<20 g/L) and diffuse edema."   One infant had severe hypocalcemia.  There were five with significant stunted growth of both height and weight, and five of the infants also had severe iron deficiency anemia (<70 g/L).  Three of the children had very low 25-hydroxy vitamin D level leading to rickets, while two had "severe hyponatremia (<130 mmoL/L).(2) 

All nine of these children studied exhibited severe nutritional deficiencies from being fed non-dairy alternatives to real milk, some of which cleared once proper nutrition was restored!

Sorry, but almond 'milk' does not get a hall pass to good health!

I also mentioned in my last post that calcium can contribute to weight loss.  Several studies including animal studies have associated increased consumption of calcium, specifically from dairy products over supplementation, with increased fat loss.  In the article,  Dietary Calcium and Obesity, published in the Journal of American Board of Family Medicine (JABFM), epidemiological studies were reviewed showing a relationship between dietary calcium intake and obesity, along with the physiological mechanism of calcium and fat loss.

Salmon, Bacon & Cottage Cheese ~ a high protein, ketogenic, low-carb, hyper carnivore meal!

Cottage cheese w/ a few chopped strawberries and a tsp. of cocoa powder is delicious!
Sweeten with a pinch of stevia or other sweetener if desired, and it's like a low-carb,
higher-protein dessert!


According to the article,  "Low levels of dietary calcium from dairy product consumption increases the risk of hypertension and insulin resistance syndrome (IRS)."  They also report that "each daily serving of a dairy product was associated with a 21% lower odds of developing IRS" as found in the Coronary Artery Risk Development in Young Adults, or CARDIA study.

The mechanisms suggested in the JABFM article are two-fold.  One way that increased dietary calcium can help mitigate weight/fat loss is because of the increased dietary calcium intake depresses parathyroid hormone and a form of vitamin D which causes there to be lower levels of intracellular calcium, which inhibits lipogenesis (fat storage) and stimulates lipolysis (fat break down.)

The other mechanism influencing greater fat loss in those studied who consumed higher amounts of dietary calcium, especially in the form of dairy products is because the increased calcium intake binds more fatty acids in the colon, which inhibits fat absorption while increasing fat excretion depending on fat intake.

Another epidemiological study mentioned in the JABFM article was the National Health and Nutrition Examination Study III (NHANES III) which "found that after controlling for energy intake and physical activity, body fat was lower in people with the highest calcium intake.  There was a reduction in risk for obesity with each increasing quartile of calcium intake.  At the highest quartile of calcium intake (an amount approximately equal to the current RDA for calcium), the risk of being in the highest body mass index quartile was reduced by 85%."  That is significant!

I recall many proponents of plant-based and vegan diets claiming that calcium supplementation was not generally necessary or recommended, especially in higher doses.  Well, it is true, you are better off eating dairy products rather than getting calcium in pill form, however, I would highly recommend being very diligent if planning a diet that excludes dairy to ensure getting adequate calcium, especially if vegan.

And, to those vegans, especially the raw vegans who are chronically cold, guess what?  Consuming calcium-rich dairy products can help you generate heat, and warm up!  You may still prefer living in a tropical climate to support your fruit habit, but, it bears pointing out that not being able to warm oneself is a sign of imbalance!

Some plants, like spinach ~ another favorite of the smoothie loving crowd ~ contain calcium, but they also contain high amounts of those nasty oxalates, which can bind with the calcium creating these crystals that lodge in the digestive tract and elsewhere in the body causing a lot of inflammation, pain, and damage.

Collards, spinach, and bok choy all contain calcium, however it is in a less bio-available
form than from animal sources.  Many vegetables, especially spinach and almonds also
contain oxalates, which are like crystals that bind with calcium, and can cause
inflammation and pain in those sensitive.



If you think you don't tolerate dairy foods, I would recommend doing some experimentations.  Some who believe themselves to be lactose intolerant are able to tolerate certain levels or types of dairy foods.

The quantity and the type ~ whether cultured, aged, or fresh, and whether low or full-fat ~ can all have a different net effect on how well you digest and assimilate.  Also, the two main proteins in dairy foods are whey or casein, and some people may have issues with the whey, others with the casein.

Eggnog is a favorite of ours.  Very refreshing.  I blend 12 oz. of whole milk with 2 eggs.
That's it.  But you can vary it, as I did below, by adding a couple ounces of your
morning coffee, and/or adding a little heavy cream or half and half.
Also good with 1 tsp. cinnamon, vanilla, or cocoa powder.

A refreshing high-protein 'mocha!'


Butter, sour cream, and heavy cream have virtually no protein.  However, these are not the best sources of dietary calcium, compared to milk, yogurt, and cheeses.  Stay open, and experiment.  Many people believing they have bowel problems from dairy foods find they have no problem when eliminating the fiber-rich plant foods from their diet instead!

If you are adverse to consuming dairy foods, other excellent sources of calcium include canned salmon with the bones, whole sardines, also eaten with the bones, or a well-made, calcium and collagen-rich bone broth, like the Pressure-Cooked Beef Bone Broth recipe, here, or a Basic Chicken & Turkey Bone Broth recipe, here.



With a proper water filter, your drinking water is potentially another way in which you could be increasing your calcium intake.  That said, the water would have to be tested to know for sure how much calcium each glass contains.

Read more about the importance of getting adequate calcium, and everything you may want to know about the health benefits of eating an animal-centered diet in Don's well-written, and well-researched book, The Hypercarnivore Diet, now available on Amazon!  (Read details about his book, here.)


Take The Hypercarnivore 30-Day Health Challenge!  Subscribe for your 



Footnotes:

(1)Hyperoxaluria and Genitourinary Disorders in Children Ingesting Almond Milk Products, J Pediatr. 2015 Nov;167(5):1155-8. doi: 10.1016/j.jpeds.2015.08.029. Epub 2015 Sep 15, Pub Med https://www.ncbi.nlm.nih.gov/pubmed/26382627?log$=activity

(2)Severe nutritional deficiencies in young infants with inappropriate plant milk consumption, Arch Pediatr. 2014 May;21(5):483-8. doi: 10.1016/j.arcped.2014.02.027. Epub 2014 Apr 13. https://www.ncbi.nlm.nih.gov/pubmed/24726668?log$=activity