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What is Science Based Fitness?

Your free- source of information, news, and deep dive into the latest science in the world or fitness and health. We dive deep into the literature and debunk a lot of fake claims. Also, providing helpful tips and workouts to improve your health and quality of life. 


and Fitness

Carnivor DIet

A great way to fit into a smaller coffin for an earlier death. 

          A new wave of social media influencers are talking about benefits of a meat-based diet. What is a meat-based diet? Also known as the carnivore diet, this diet is gaining popularity and health claims, but is it legit or just more social media hype? 

A diet composed of meat and butter… and its healthy? Sign me up! But do these claims hold true or are these just temporary benefits? What about long term health? Despite social media influencers claiming better looking skin, weight loss, less fatigue, less brain fog, and more energy, majority of doctors are advising their patients to stay away. 

What does the science say?



Eat meat, butter and fats, and still be health? Sounds too good to be true, and that’s because it is. 

The truth

It seems every decade or so, the low carb community makes its way into our lives. Dr. Atkins promoted the high fat – low carb diet in the 60’s. However, the diet didn’t get popular until the 80’s, which is also when obesity population increases as well. In its early adaptation, the diet was animal based while restricting carbohydrates to lose weight. However, low carb diets don’t work unless you stay on the diet forever.  More recent data shows keto diets are terrible for longevity and increases risk of osteoporosis. High fat diets have shown to increase inflammation causing fatty liver disease and pancreatitis. Keto diets are beneficial for the extremely rare medical conditions, but for weight loss, it’s not healthy. 

Low carb diets impair artery function despite weight loss. The role of low carbs only work for weight loss while you stick to a low carbohydrate diet. Once you’re off the diet, then the weight comes back in abundance. If you’re a bodybuilder or want to put on muscle, then a low carb diet will drastically compromise your muscle gains and performance. 

High fat diets increase blood glucose? How would a low carb diet increase blood glucose? Fat is easily converted into energy. Insulin is the key to unlock the door into our muscle cells. What if there’s high insulin, which is the key, but the lock is gummed up. This is called intramyocellular fat, and fat in the bloodstream can block the signaling. In other words, free fatty acid concentration causes insulin resistance by inhibition of glucose transport with a subsequent reduction in rates of glucose oxidation and muscle glycogen synthesis. This is known as insulin resistance. 

Lower the fat out of the blood and you lower the glucose out of the blood, and this demonstrates that the sugar tolerance of healthy individuals was impaired by administering a low-carbohydrate high-fat diet, whilst it was improved when a high-carbohydrate low-fat diet was taken. 

What about fat and cholesterol?

The fat you eat is the fat you wear. At least that’s the case when it comes to saturated and trans fat. We know lower the total cholesterol, then lower the risk of stroke, heart disease, atherosclerosis, and certain types of cancers. We also know that a low carb – high fat diet impairs exercise and endothelial function. There’s much debate on whether dietary cholesterol affect serum cholesterol. In studies for people following meat-based diet where 85% or more of their caloric intake was from red meat. Their Low-density lipid protein, LDL cholesterol was significantly increased. Higher LDL is a major risk factor for heart disease. You know, the number one cause of death in America. 

Only about 20% of dietary cholesterol in the blood comes from food, and the rest in manufactured by the liver. Excess cholesterol in the blood is a risk factor for heart disease. Cholesterol plays a crucial role in production of vitamin D and hormones like testosterone and estrogen. Lipid proteins assist with the movement of cholesterol throughout the blood, and the different types of lipid proteins are: 

  • Chylomicrons are very large particles that mainly carry triglycerides (fatty acids from your food). They are made in the digestive system and so are influenced by what you eat.
  • Very-low-density lipoprotein (VLDL) particles also carry triglycerides to tissues. But they are made by the liver. As the body’s cells extract fatty acids from VLDLs, the particles turn into intermediate density lipoproteins, and, with further extraction, into LDL particles.
  • Intermediate-density lipoprotein (IDL) particles form as VLDLs give up their fatty acids. Some are removed rapidly by the liver, and some are changed into low-density lipoproteins.
  • Low-density lipoprotein (LDL) particles are even richer in pure cholesterol, since most of the triglycerides they carried are gone. LDL is known as “bad” cholesterol because it delivers cholesterol to tissues and is strongly associated with the buildup of artery-clogging plaque.
  • High-density lipoprotein (HDL) particles are called “good” cholesterol because some of them remove cholesterol from circulation and from artery walls and return it to the liver for excretion.

The liver can manufacture all cholesterol the body requires, so dietary cholesterol is not required. High dietary saturated fat and cholesterol is associated with higher serum cholesterol. For people who have plaque in their arteries or who have other factors that put them at risk for cardiovascular disease, doctors recommend an ideal LDL level well below 70 mg/dl. For those without risk factors who have an LDL level at or above 190 mg/dl, the recommendation is to get this level down to below 100 mg/dl. People age 40 to 75 who are living with diabetes and whose LDL is at 70 or above may need medication. 

Not all fat is the same! Saturated and transaturted fats are mostly animal tissue, fried oils and more. There’s another form of fat that’s health promoting called omega-3 fatty acid.

Omega-3 fatty acids are a group of three essential types of fat: Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid. (DHA) ALA, the most common omega-3 fatty acid in Western diets, is found in plant oils (canola, soybean, flax), and nuts. EPA and DHA are primarily found in fatty fish like salmon, mackerel, and sardines. Omega-3s, being polyunsaturated fats, serve as healthier alternatives to saturated fats in the diet, contributing to various health benefits.

It’s worth noting that these fatty acids play crucial roles in supporting overall health, including heart health, brain function, and reducing inflammation

Performance matters

Optimal Health

Starts with science

The breakdown

By now, you’ve heard the claims about losing weight, feeling better, clear skin, better gut health and more, but these claims are anecdotal. Meaning, it depends on the person’s own perception.  If you enjoy eating a certain food, like pizza, then you have dopamine response while eating it. Eating foods we love that tastes good makes us feel good. Simply feeling good about something, in other words, makes us feel good. This notion is why the Atkins diet and so many other low carb – eat what you want diets are popular. People hate to diet and eat foods they don’t enjoy. 

From a breakdown perspective, the carnivore diet is slowly killing you. The social media experts will be quick to jump into the comments about this one, but the science is clear. Why are people losing weight on carnivore? Simple, they stopped consuming processed foods. 

Let’s talk about fiber. Fiber is crucial, and majority of Americans don’t consume enough. Fiber is important for digestion and gut health. Our microbiome depends on plant glucose. 

Carnivor Fraud

Sure, you might lose weight, but also, increase cholesterol. The good news is that it’ll take less people to carry your coffin. 

final Take

There’s mounds of evidence supporting the health risk of low carb – meat based diets including an increased risk for all cause mortality. High consumption of meat, especially processed meat, increases your risk of all cause of mortality. This doesn’t mean you should avoid meat, however, processed meats would be a good idea to completely avoid. Lean sources of meat are a great source of bioavailable protein, and consumption of fruits and vegetables can offset some of the health risk. The social media influencers are trying to gain an audience. If they claim they used to be vegan, keto, etc, then it’s a clear indication they’re a trend-influencer. These people jump from diet to diet in order to gain a following. DON’T RISK YOUR HEALTH BECAUSE OF A SOCIAL MEDIA INFLUENCER MAKING MONEY. 

Sources Cited

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