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The Carnivore Code

The Carnivore Code

Unlocking the Secrets to Optimal Health by Returning to Our Ancestral Diet
by Paul Saladino 2020 399 pages
4.20
2k+ ratings
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9 minutes
Listen to Summary (9 minutes)

Key Takeaways

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

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

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

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

Key evidence:

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

2. Plants contain toxins that can harm human health

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

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

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

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

  • Can damage DNA
  • Interfere with thyroid function

Polyphenols:

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

Oxalates:

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

Lectins:

  • Damage the gut lining
  • May contribute to autoimmune diseases

3. Animal foods are nutritionally superior to plant foods

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

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

Unique nutrients in animal foods:

Only found in significant amounts in animal products:

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

Superior forms in animal foods:

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

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

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

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

Potential negative effects of fiber:

Gastrointestinal issues:

  • Can worsen constipation
  • May contribute to diverticulosis

Nutrient absorption:

  • Inhibits mineral absorption due to phytic acid content

Microbiome disruption:

  • Can feed harmful bacteria in cases of dysbiosis

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

5. Red meat does not cause cancer or shorten lifespan

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

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

Benefits of red meat:

Nutrient-dense food source:

  • High in bioavailable iron, zinc, and B vitamins

  • Contains valuable nutrients like creatine and carnosine

  • Supports muscle growth and maintenance

  • May improve mental health and cognitive function

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

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

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

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

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

Effects of insulin resistance:

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

Prevalence:

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

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

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

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

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

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

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

Potential benefits:

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

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

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

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

Benefits of regenerative agriculture:

Carbon sequestration:

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

Ecosystem restoration:

  • Mimics natural grazing patterns of wild ruminants
  • Promotes biodiversity

Water management:

  • Improves water retention in soil
  • Reduces runoff and erosion

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

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

"MEAT. PLAY. LOVE."

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

Key principles:

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

Common pitfalls to avoid:

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

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

Last updated:

FAQ

What's The Carnivore Code about?

  • Focus on Carnivore Diet: The Carnivore Code by Paul Saladino advocates for a diet primarily consisting of animal foods, suggesting this aligns with human evolutionary history.
  • Debunking Plant Myths: The book challenges the necessity of plant foods, arguing they contain toxins and anti-nutrients that can harm health.
  • Nutritional Superiority: Saladino emphasizes the bioavailability and essential nature of nutrients found in animal foods, which are often lacking in plant-based diets.

Why should I read The Carnivore Code?

  • Challenging Conventional Wisdom: The book questions long-held beliefs about plant foods and the dangers of animal products, offering a fresh perspective on nutrition.
  • Scientific Backing: Saladino supports his claims with scientific research and personal anecdotes, making a compelling case for the carnivore diet.
  • Practical Guidance: It provides practical advice on implementing a carnivore diet, including what to eat and pitfalls to avoid, making it accessible for dietary changes.

What are the key takeaways of The Carnivore Code?

  • Animal Foods Are Essential: The book argues that animal foods are the most nutrient-dense and bioavailable sources of nutrition for humans.
  • Plant Foods Can Be Harmful: Saladino discusses plant toxins like oxalates and lectins, suggesting caution in their consumption.
  • Health Transformation: Saladino shares his personal health journey, illustrating the potential benefits of the carnivore diet for various conditions.

What are the best quotes from The Carnivore Code and what do they mean?

  • “Eating animals made us human!”: Highlights the evolutionary argument that animal foods were crucial for human development.
  • “Plants don’t want to be eaten.”: Suggests that plant defense mechanisms, including toxins, may not be beneficial for human consumption.
  • “The food we eat is the key determinant...”: Emphasizes the importance of diet in health, advocating for nutrient-dense foods.

What is the carnivore diet as described in The Carnivore Code?

  • Nose-to-Tail Eating: Emphasizes consuming all parts of the animal, including organ meats, for a complete nutrient profile.
  • Exclusion of Plant Foods: The diet excludes all plant foods due to their anti-nutrients and toxins.
  • Focus on Nutrient Density: Prioritizes high-quality animal products like grass-fed beef and wild-caught fish.

How does The Carnivore Code address the health risks associated with plant foods?

  • Toxins in Plants: Discusses plant toxins like oxalates and lectins, which can cause health issues.
  • Nutrient Absorption Issues: Explains how compounds like phytic acid inhibit mineral absorption.
  • Challenging the Superfood Myth: Argues that many plant foods can be harmful rather than beneficial.

How does The Carnivore Code explain the relationship between diet and chronic disease?

  • Inflammation as a Root Cause: Posits that many chronic diseases are rooted in inflammation, exacerbated by plant foods.
  • Autoimmune Conditions: Discusses how plant compounds can trigger autoimmune responses.
  • Dietary Changes for Healing: Advocates for a carnivore diet to reduce inflammation and improve health outcomes.

What scientific evidence does The Carnivore Code provide to support its claims?

  • Anthropological Evidence: References studies suggesting early humans thrived on animal-based diets.
  • Clinical Studies: Cites studies showing the negative effects of plant toxins and benefits of animal foods.
  • Personal Anecdotes: Shares Saladino's health transformation and those of his patients.

How can someone start a carnivore diet based on The Carnivore Code?

  • Start Gradually: Begin with a few animal foods and gradually eliminate plant foods.
  • Focus on Quality: Source high-quality animal products for optimal health benefits.
  • Listen to Your Body: Adjust the diet based on individual responses and health goals.

What are the potential benefits of a carnivore diet according to The Carnivore Code?

  • Improved Mental Clarity: Enhanced mental clarity and focus due to stable blood sugar levels.
  • Weight Loss: Associated with weight loss due to its satiating nature and elimination of high-carb foods.
  • Resolution of Autoimmune Symptoms: Significant improvements in autoimmune conditions reported by individuals.

What is the "clean carnivore reset" mentioned in The Carnivore Code?

  • Short-Term Experiment: A 45- to 90-day period eliminating all plant foods to assess health responses.
  • Focus on Nutrient-Rich Foods: Emphasizes consuming a variety of animal products for nutrients.
  • Reintroduction Phase: Gradually reintroduce foods to identify sensitivities or adverse reactions.

How does The Carnivore Code address the ethical and environmental impacts of eating meat?

  • Regenerative Agriculture: Discusses benefits of regenerative farming practices for sustainability.
  • Misconceptions About Meat Production: Challenges the narrative of livestock farming as a major greenhouse gas contributor.
  • Holistic View of Food Systems: Advocates for a diet supporting both personal health and environmental sustainability.

Review Summary

4.20 out of 5
Average of 2k+ ratings from Goodreads and Amazon.

The Carnivore Code receives polarized reviews. Supporters praise its well-researched approach to an animal-based diet, citing potential health benefits and evolutionary arguments. Critics argue it cherry-picks data and lacks long-term evidence. Many readers find the book thought-provoking, even if they don't fully embrace its recommendations. Some appreciate the scientific depth, while others find it overwhelming. The book challenges conventional nutritional wisdom, sparking debate about the role of plant foods in human health. Readers are divided on whether the carnivore diet is a sustainable, optimal approach to nutrition.

Your rating:

About the Author

Dr. Paul Saladino is a leading advocate for the carnivore diet, using it to treat various health conditions in his patients. He has a diverse medical background, including residency at the University of Washington and medical school at the University of Arizona, focusing on integrative medicine and nutritional biochemistry. Frustrated with mainstream medicine's approach to chronic diseases, he pursued a deeper understanding of nutritional biochemistry and its role in health. Saladino maintains a private practice in San Diego and sees clients globally. He's a frequent podcast guest and authored the bestselling book "The Carnivore Code." When not working, he enjoys surfing, mindfulness practices, and spending time with loved ones.

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