(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. Don’t eat carbs, and don’t eat processed foods (especially anything with vegetable oils). Add salt to taste. Intermittently fast.

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.


Muscle is good for you. Weightlifting is one of the best things you can do for your health. 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!
  • Compound exercises > isolation exercises. Bench press, deadlift, squat, etc.
  • What matters most is sets performed to (near) failure, not a large number of sets. (You don’t have to spend tons of time to see results. Thirty minutes three times a week is more than enough for beginners.)
  • Eat lots of protein. (If you’re doing carnivore/keto, this shouldn’t be too hard.) Creatine and HMB help, too.
  • I prefer longer rest periods between sets (sometimes even 5+ minutes).
  • I also prefer mixing up rep ranges.
  • Form matters. And if you really want a challenge, slow down your reps.

What about cardio?


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!)
  • Go to sleep and wake up at roughly the same time every day. (Don’t hit the snooze button!)
  • Avoid artificial light before bedtime. (Wear blue light blockers—these are the cheap ones I use—a couple hours before going to bed.) Also make sure your bedroom is dark while you are sleeping.
  • Eat well (i.e., carnivore/keto) and exercise.
  • Get sun during the day (especially in the morning) if possible.
  • If necessary, take 300 µg melatonin a few hours before bed.
  • Finish eating and drinking a few hours before bedtime.


Soak up the sun! “[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.

If you need a surgery, try to get it scheduled for a Monday.