This is where you will love me or hate me. I don’t care which and I make no apologies for the information shared here. However, I highly recommend that you do your own research and I have links below to real doctors whom I get my information from.

First off – you cannot exercise yourself into good health or a thin, fit body. That starts from within and is done with proper nutrition. A poor diet will never give you the body you want.

You need absolutely no carbs and no sugar. There are essential amino acids (protein) and essential fatty acids (fats). There are ZERO essential carbohydrates.

Essential Amino Acids (9 Total)

These are required for protein synthesis and many other bodily functions:

  1. Histidine – important for growth and repair of tissues, precursor to histamine
  2. Isoleucine – involved in muscle metabolism, immune function, energy regulation
  3. Leucine – stimulates muscle growth, helps regulate blood sugar
  4. Lysine – crucial for hormone and enzyme production, calcium absorption
  5. Methionine – supports metabolism and detoxification, a precursor to cysteine
  6. Phenylalanine – precursor to neurotransmitters like dopamine, norepinephrine
  7. Threonine – important for collagen, elastin, and immune function
  8. Tryptophan – precursor to serotonin and melatonin (mood/sleep regulation)
  9. Valine – supports muscle growth, tissue repair, and energy

Essential Fatty Acids (2 Primary Types)

These are critical for brain function, inflammation control, and cell membranes:

  1. Alpha-linolenic acid (ALA) – an omega-3 fatty acid
    • Converts (inefficiently) to EPA and DHA, which are found in fish oil
  2. Linoleic acid (LA) – an omega-6 fatty acid
    • Precursor to arachidonic acid (AA), used in cell signaling and immunity

✅ Omega-3 Fatty Acids

  1. Alpha-linolenic acid (ALA) – an omega-3 fatty acid
    • Found in flaxseeds, chia seeds, walnuts, and canola oil
    • Converts (inefficiently) to EPA and DHA, which are found in fish oil
  2. Linoleic acid (LA) – an omega-6 fatty acid
    • Found in vegetable oils like sunflower, safflower, and corn oil
    • Precursor to arachidonic acid (AA), used in cell signaling and immunity

 

✅ Omega-6 Fatty Acids

(Most meat contains omega-6 in the form of arachidonic acid, a derivative of linoleic acid)

  • Chicken (especially dark meat and skin)
    • Significant source of arachidonic acid
  • Pork
    • Contains both omega-6 linoleic acid and arachidonic acid
  • Beef (especially grain-fed)
    • Higher in omega-6 compared to grass-fed beef
  • Egg yolks
    • Contain arachidonic acid

Sources of Essential Fatty Acids

(Meat sources usually provide the long-chain omega-3s: EPA & DHA)

  • Fatty fish (highest in EPA & DHA)
    • Salmon
    • Mackerel
    • Sardines
    • Anchovies
    • Tuna
    • Herring
  • Grass-fed beef
    • Contains more omega-3s than grain-fed beef, including small amounts of ALA, EPA, and DHA
  • Lamb (especially grass-fed)
    • Naturally richer in omega-3s
  • Organ meats (like liver from grass-fed animals)
    • Moderate omega-3 content
  • Eggs from pasture-raised hens
    • Higher in DHA and ALA compared to standard eggs
  • Dairy from grass-fed cows
    • Butter and whole milk may contain small amounts of omega-3s

 

Please Note:

Even though ALA (plant-based omega-3) and LA (plant-based omega-6) are the true “essential” forms your body can’t make, the EPA, DHA, and arachidonic acid found in meat and fish are what your body actually uses—and conversion from plant-based forms is often inefficient. So meat sources are incredibly useful for covering your essential fatty acid needs.

 

The only two eating plans I can recommend are the carnivore diet (which is the one I do) and the *real* ketogenic diet. Please be advised that all of those keto snacks are still processed junk, low carb as they may be, they are still processed garbage and not real food.

If you think you have to eat the vegetables, then just eat the green ones. You don’t need colored foods and the ones with a color other than green (and maybe white) are high carb. Please ditch the potatoes, corn, beans (except green beans) peas, breads, pasta, chips, crackers, popcorn, etc. They are not good for your body and they do not promote good health. And in case you’re wondering, weight loss is a by product of good health. Our goal here is not weight loss—it’s health. Feed your body right and start moving more and you will experience weight loss.

The best doctor to follow is Dr. Ken Berry. He posts links to all of his research in his video descriptions so you can go read it for yourself.

Dr. Ken Berry – YT

My next two favorites are Dr. Sten Ekberg and Dr. Anthony Chaffee. Both on YT.

There is also Dr. Rob Cywes who is the carb addiction doctor.

Dr. Berry and Dr. Ekberg both have covered numerous health issues on their channels that have seen extremely positive benefits from the carnivore and the ketogenic diet.

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