Health

(Obligatory disclaimer that none of the following should be construed as professional medical advice. Don’t sue me, bro!)

DIET: Carnivore

Eat meat. In particular fatty cuts of beef. It’s how we were made to eat. Don’t eat carbs, and don’t eat processed foods (especially anything with vegetable oils). Add salt to taste. Intermittently fast. (More on fasting here.)

Here‘s a good introduction to the carnivore diet. (Here‘s a video introduction.) You can also check out MeatRx, this website, Shawn Baker’s podcast (and Instagram), Diagnosis Diet, and World Carnivore Tribe, among many other resources.

What are the possible benefits?

What’s the evidence? In short:

Quick FAQ:

More questions? Check out my longer FAQ.

Does carnivore work for literally everyone? No. Should everyone give carnivore a try? Yes. It’s made my life much better. Maybe it can help you, too.

Exercise: WEIGHTLIFTING AND HIIT

Muscle is good for you. Weightlifting is one of the best things you can do for your health. It helps you burn fat, and it helps your mental health almost as much as therapy and antidepressants. Here are the main things I’ve learned about weightlifting:

  • If you’re just getting started, don’t worry too much about the details. Just find a program you can stick with consistently. (I started with 5×5.) As you progress, you can fine-tune things to your own preferences and goals.
  • Progressive overload! And perfect form!
  • Compound exercises > isolation exercises. Bench press, deadlift, squat, etc.
  • Perform sets to (near) failure. (And not necessarily a huge number of sets, especially if you’re just getting started—thirty minutes three times a week may be more than enough.) But also: Be careful, use a spotter when you need, etc.
  • Eat lots of protein (≈ 0.8-1 g/lb/day if possible—if you’re doing carnivore/keto, this shouldn’t be too hard). HMB may help, too.
  • I prefer mixing up rep ranges, erring on the lower end (2-5 reps per set).
  • I also prefer longer rest periods between hard sets (sometimes even 5+ minutes).

What about cardio?

Sleep

Here are the main things I’ve found to be helpful for good sleep based on my own research and personal experience:

  • Make sure you are getting enough sleep. (How much is enough? Listen to your body!) But also: The goal isn’t just a certain number of hours of sleep—it’s sufficient, consistent, and high-quality sleep. (I use Sleep Cycle to track my sleep quality.)
  • Go to sleep and wake up around the same time every day.
  • Get sunlight in your eyes within a couple hours of sunrise around the same time every day—10-30 minutes’ worth, depending on how overcast it is. Also get some sunlight around sunset. And in general, the more sunlight you get between waking up and a few hours before going to bed, the better.
  • Avoid screens and artificial light before bedtime. Wear blue light blockers in the evening.
  • Make sure your bedroom is dark and cool while you are sleeping. (If you’re too warm at night, try taking a hot shower or bath in the evening to lower your body temperature. Also consider taking your temperature around the same time each night to gauge its fluctuations.) I also find white noise helps me sleep by drowning out distracting nighttime noises.
  • Develop a wind-down routine before bedtime that helps you relax and clears your mind.
  • Finish eating, drinking, and exercising earlier in the day if possible. (This may be especially helpful if you’re waking up more than once or twice during the night to pee. If you are, consider keeping a “bladder diary” and doing Kegel exercises to reduce how often you pee.)
  • Avoid caffeine and nicotine, as well as alcohol in the evenings.
  • If you have trouble sleeping at night, avoid napping. (If you don’t have trouble sleeping at night, naps can be great.)
  • If you’re still having trouble sleeping, check out Andrew Huberman’s and Matt Walker’s podcasts for more sleep tips.

Other

Soak up the sun! (Not only to improve your sleep.) “[V]itamin D supplements are … no substitute for natural sunlight.”

When it comes to anything that was not part of our ancestral environment—like phthalates or flame retardants—assume they are harmful until proven otherwise.

Men, avoid ibuprofen.

If you need a surgery, try to get it scheduled for a Monday. (Or better yet, avoid hospitals altogether if you can.)