🥩 Carnivore & Ancestral Nutrition Guide

This guide outlines my approach to optimal health, focusing on nutrient-dense food staples, recommended supplements, and lifestyle practices rooted in a carnivore-based, ancestral nutrition plan. Rather than a rigid daily meal plan, it provides a flexible foundation of whole foods and simple habits that support lasting wellness.

Jump to a section:

• 🌄 Morning
• 🌅 Midmorning
• ☀️ Midday
• 🌇 Evening
• 🌙 Before Bed
• 🥩 Daily Foods & Staples
• 🍉 Approved Fruits
• 🚫 Fruits to Avoid or Limit
• 🥬 Approved Vegetables
• 🚫 Vegetables to Avoid or Limit
• 🛒 Recommended Supplements & Products

🍖🔥 Warm Bone Broth & Creatine (drink on empty stomach)

• 1 Cup Bone Broth
• 5g (1 scoop) of Creatine
• ✅ Supports collagen, joint health, electrolytes
• ✅ Better on an empty stomach to maximize collagen absorption & gut-healing properties.

☕ Morning Coffee:

• Blended with 1 tbsp Artisana Organic Coconut Butter 🥥
• ✅ Rich, creamy texture + MCT benefits

🥚 Eat Breakfast – Daily Foods & Staples 🥓

🥛🔥 Kefir Super Drink

(After breakfast, before the DIY Electrolyte Drink)

🚀 Benefits:

• Boosts Digestion & Gut Health – Probiotics + Prebiotics for gut health
• Enhances Immune Function – Anti-inflammatory and antimicrobial properties
• Balances Blood Sugar – Cinnamon + Honey regulate glucose
• Delicious & Creamy – No overpowering black seed oil taste
• 🥛 Kefir Super Drink Recipe

🌞 Vitamin D3 (5000 IU) + Vitamin K2 (100 mcg)

• ✅ Work together to support bone health and calcium absorption
• 🍽️ Take with food (best absorbed with fat, e.g., avocado, eggs)

🧬 Methyl B-12 (1000 mcg)

• ✅ Supports energy, brain function, nerve health
• ✅ Boosts energy & mental clarity in the morning.
• ✅ Pairs well with Kefir + Ceylon Cinnamon + Raw Honey (supports B-12 absorption)
• ⚠️ Best taken away from Zinc (Zinc may reduce absorption)

🧠 Ginkgo Biloba (120 mg)

(Memory, focus, blood flow)

• ✅ Improves blood flow, memory, and focus
• ☕ Okay with coffee, can enhance cognitive benefits

🥤 DIY Electrolyte + Performance Drink

🚀 Benefits:

• Deep hydration & electrolyte balance 💧
• Boosts nitric oxide & circulation (L-Citrulline) 💥
• Supports adrenal, nerve & muscle function (Magnesium, Potassium, Sodium) ⚡
• Improves endurance & recovery 🏃‍♂️🛠️
• Enhances immune & antioxidant support (Vitamin C) 🛡️

👉 Full Recipe & Instructions

🥩 Eat Lunch – See Daily Foods & Staples

💛 Quercetin (500 mg)

• ✅ Anti-inflammatory, supports immune function, antihistamine properties
• 🥑 Best with food (contains fat-soluble compounds)
• ⚡ Can be taken with NAC for added antioxidant benefits

💠 NAC (1200 mg) (Liver detox, lung support)

• ✅ Liver detox, antioxidant, lung support
• 💊 Pairs well with Quercetin to boost bioavailability
• 💧 Drink plenty of water to prevent stomach upset

🐟 Wild-Caught Fish & Sardines for Omega-3s

• 🍽️ Eat 2x Times a Week Instead of Taking Supplements

☕ Afternoon Coffee + 1 Spoonful of Kevala Coconut Butter

• 🥥 Healthy fats, sustained energy

🍽️ Eat Dinner – See Daily Foods & Staples

🧂 Magnesium Glycinate (2 capsules)

• ✅ Relaxes muscles, supports sleep, prevents cramps
• ✅ Best absorbed with food
• 🍽️ Good time: With or after dinner

🔬 Zinc Picolinate (25 mg)

• ✅ Supports immune function, metabolism, and testosterone levels
• ⚠️ Separate from coffee (coffee can interfere with absorption)
• ⚠️ Separate from Potassium Chloride (can interfere with zinc absorption)
• 🥤 Taken with 🍊 Vitamin C:
  • ✅ Supports Vitamin C’s Antioxidant Function
  • ✅ Increases Vitamin C’s Effectiveness in Wound Healing
  • ✅ Reduces Vitamin C Depletion During Stress or Illness
  • ✅ Works Together to Reduce Inflammation

🍊 Vitamin C (Ascorbic Acid) 1000 mg (1/4 tsp)

(Mix into a glass of filtered water)

• 🥤 Taken with 🔬 Zinc:
  • ✅ Enhances Zinc Absorption
  • ✅ Enhances Immune Response
  • ✅ Fights Oxidative Stress

🧴 Lugol’s Iodine (2-3 drops in water)

• ✅ Supports thyroid function, energy, metabolism
• ⚠️ Avoid taking with coffee or antioxidants like Quercetin

🍵 Cinnamon, Clove, Honey, & Black Tea Blend

(Replaces after-dinner coffee)

🚀 Benefits:

• ✅ Supports heart health & lowers LDL (“bad”) cholesterol
• ✅ Rich in antioxidants & anti-inflammatory properties
• ✅ Aids digestion & promotes gut health
• ✅ Calming, relaxing evening beverage
• 🍵 Cinnamon, Clove, Honey, & Black Tea Blend Recipe

🌑 Melatonin (1 mg)

• ✅ Supports deep sleep, recovery
• 🍷 Avoid alcohol and blue light exposure before bed

💦 Sodium Bicarbonate (Baking Soda, 1/2 tsp in water)

• ✅ Helps alkalize the body, reduce acidity, aid digestion
• 🕒 Best taken at least 1 hour after your last meal

• Grass-Fed Red Meat (Steaks, Ground Beef, Ribeye, etc.) 🥩🔥
• Eggs (Organic & Free-Range, Scrambled or Soft-Boiled) 🍳🐣
• Dairy (Sharp Cheddar, Amish Butter, A2 Milk) 🧀🥛🧈
• Cooking Fats (Tallow, Ghee, Butter) 🥄💛
• Artisana Organic Coconut Butter (In Coffee or as a Snack) 🥥☕
• Wild-Caught Fish & Sardines (for Omega-3s) 🐟🌊
• Free-Range Chicken (High in protein and amino acids) 🐔
• Seasonal Fruits (Select from Approved List Below) 🍋
• Bone Broth & Kefir (Daily for Nutrient Support) 🍖🥣🦴
• Vegetables & Mushrooms (Select from Approved Lists) 🍄🥬

✅ Approved Fruit List

• 🥑 Avocado
  • High in healthy fats, potassium, anti-inflammatory
• 🍈 Cantaloupe
  • Hydrating, rich in Vitamin A & C
• 🍈 Honeydew Melon
  • Hydrating, supports digestion
• 🐉 Dragon Fruit (Pitaya)
  • Low in sugar, high in antioxidants
• 🫐 Blueberries (Organic Only)
  • Brain-boosting, anti-inflammatory
• 🥥 Coconut (Fresh or Dried)
  • MCT fats for energy, low sugar
• 🍋 Lemon & Lime
  • Detoxifying, supports digestion
• 🥒 Cucumbers (Peeled)
  • Hydrating, low plant toxins, mild digestion
• 🥒 Zucchini (Green & Yellow)
  • Low in carbs, high in Vitamin C, fiber
• 🌞 Summer Squash (Yellow Squash)
  • Similar to zucchini, low-calorie
• 🎃 Pumpkin
  • High in Vitamin A, gut-friendly fiber, but should be limited if watching carbs
• 🍠 Butternut Squash
  • Starchy but full of beta-carotene, limit to 1-2x per week
• 🟡 Acorn Squash
  • Lower in starch than butternut, rich in Vitamin B6

❌ High-Pesticide Fruits (Dirty Dozen)

• 🍓 Strawberries
• 🍇 Grapes
• 🍑 Peaches
• 🍏 Apples
• 🍒 Cherries
• 🫐 Blueberries (unless organic)
  • High levels of pesticide residues

❌ High-Sugar Fruits

• 🍌 Bananas
• 🥭 Mangoes
• 🍍 Pineapples
• 🍉 Watermelon
• 🍇 Dates & Dried Fruits
  • High fructose content can lead to insulin spikes, weight gain, and fatty liver issues if consumed in excess

❌ Citrus Fruits (High in Fructose)

These fruits are high in fructose and may have minimal added benefits:

• 🍊 Oranges
• 🍊 Tangerines
• 🍊 Grapefruit
  • High in fructose, which can contribute to insulin resistance in large amounts
  • Acidity can erode tooth enamel

❌ Nightshade Fruits

These fruits contain lectins and solanine, which may cause inflammation in sensitive individuals:

• 🍅 Tomatoes
• 🍒 Goji Berries
  • Contain lectins and solanine, which may trigger joint pain, inflammation, and digestive issues

❌ Fruits High in Oxalates

These fruits have high oxalate content, which can bind to calcium and prevent its absorption:

• 🌿 Rhubarb
• 🥝 Kiwis
• 🍇 Dates
• 🍓 Raspberries
• 🍊 Oranges
• 🍊 Tangerines
  • Oxalates can bind to calcium, potentially leading to kidney stones in sensitive individuals

✅ Best Low-Toxin Vegetables

(Thyroid-Friendly, Low in Oxalates, Lectins, and Pesticides)
These vegetables are nutrient-dense, generally well-tolerated, and low in anti-nutrients like oxalates, lectins, and solanine.

• 🌿 Asparagus
  • Supports brain function – Rich in folate.
  • Good for digestion – High in prebiotic fiber.
  • Detoxifying – Helps the liver remove toxins.

• 🥬 Bok Choy
  • A mild, low-oxalate alternative to spinach – Good for those with kidney concerns.
  • Rich in vitamin C and fiber – Supports immunity and digestion.

• 🧅 Scallions (Green Onions)
  • High in antioxidants & vitamin K – Good for blood and bone health.
  • Supports immune function – Contains sulfur compounds.

• 🥕 Carrots
  • (Contains high sugar and starch – limit to 1-2x per week in small portions)
  • Rich in beta-carotene & vitamin A – Supports eye health and immunity.
  • Good for digestion – Contains fiber to promote gut health.
  • Low in oxalates – Safe for those with kidney stone concerns.

🍄 Mushrooms

• ✔ Immune-boosting properties – Rich in beta-glucans.
• ✔ High in B vitamins – Supports energy production.
• ✔ Rich in selenium & antioxidants – Helps combat oxidative stress.

• 🍄 Shiitake
  • High in B vitamins, supports immune function and gut health.

• 🍄 Lion’s Mane
  • Boosts cognitive function, memory, and nerve regeneration.

• 🍄 Cremini / Baby Bella
  • Rich in selenium, aids antioxidant activity and immune defense.

• 🍄 Oyster Mushrooms
  • Great source of potassium, helps regulate blood pressure.

• 🍄 Maitake
  • Boosts immune response and helps balance blood sugar levels.

• 🍄 Portobello
  • Nutrient-dense, supports metabolism, and provides a good meat alternative.

🥬 Lettuce (Romaine, Butter, Leaf Varieties)

• ✔ Hydrating – 95% water content.
• ✔ Good source of fiber – Supports digestion.
• ✔ Rich in vitamin K & folate – Essential for blood and brain health.

🥗 Romaine Lettuce

• Highest in folate, vitamin C, and beta-carotene – Great for heart and eye health.
• Contains lutein & zeaxanthin – Supports vision.

🥗 Butter Lettuce (Bibb, Boston)

• Higher in vitamin K – Supports blood clotting and bone strength.
• Soft texture, mild taste.

🥗 Red & Green Leaf Lettuce

• Higher in antioxidants & vitamin C than iceberg.
• Rich in beta-carotene – Great for eye health.

❌ High Oxalate Vegetables (Can Contribute to Kidney Stones & Reduce Calcium Absorption)

• 🥬 Spinach
• 🥬 Kale
• 🥬 Swiss Chard
  • Oxalates can bind to calcium, potentially leading to kidney stones in sensitive individuals.

❌ Nightshade Vegetables (May Cause Inflammation)

• 🌶️ Peppers (Bell & Chili)
• 🍆 Eggplant
• 🥔 Potatoes
  • Contains solanine & lectins, which may trigger joint pain, inflammation, and digestive issues.

❌ Goitrogenic Vegetables (May Disrupt Thyroid Function) 🦋⚠️

• 🥦 Broccoli
• 🌿 Cauliflower
• 🥬 Cabbage
• 🥦 Brussels Sprouts
• 🥬 Collard Greens
• 🥬 Mustard Greens
• 🌱 Radishes
  • Can interfere with iodine absorption, potentially affecting thyroid hormone production.

❌ High FODMAP Vegetables (Can Cause Digestive Distress) 💨😖

• 🧄 Garlic
• 🧅 Onions
• 🥬 Leeks
  • High in FODMAPs, which can trigger bloating, gas, and IBS symptoms.

❌ High Lectin & Phytic Acid Vegetables (May Impair Nutrient Absorption) 🧬🚫

• 🌱 Beans (Including Green Beans & Lentils)
• 🌱 Peas
• 🌾 Grains
  • Lectins & Phytic Acid can reduce nutrient absorption and cause digestive issues.

❌ High Pesticide Vegetables 🛑☠️

• 🥒 Celery
• 🌶️ Peppers (Bell & Chili)
• 🥬 Spinach
• 🥬 Kale, Collard Greens, Mustard Greens
• 🫘 Green Beans
  • Absorb high levels of pesticides, which can disrupt hormones and gut bacteria over time.

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