Dr. Anthony Chaffee explains how to optimize carnivore eating patterns based on fat content, workout intensity, and natural hunger cues. He demonstrates how fatty cuts like chuck steak provide three times the nutritional value of lean meat at often lower prices, requiring smaller portions for satiation. The discussion reveals how eating timing affects performance, with fasting during the day maintaining a hunter mentality for energy and focus, followed by eating to satiation in the evening for optimal rest and recovery.
The episode provides crucial insights into bile production and fat digestion, explaining why adequate fat intake prevents constipation and supports healthy elimination. Dr. Anthony Chaffee clarifies common misconceptions about gallstones, revealing they typically result from avoiding fat rather than consuming too much, and describes how the body's 800-1000ml daily bile production determines optimal fat intake levels.
Key Takeaways
- Choose fatty cuts over lean meat for better value - 50/50 fat-to-meat ratio provides three times the calories and nutrition while often costing less than lean cuts like chuck steak
- Time eating around activity levels - eat once daily in the evening when sedentary, increase to 2kg daily when lifting weights 4+ days per week to support muscle growth and recovery
- Use stool consistency to gauge optimal fat intake - soft stools indicate adequate fat absorption, while hard/dry stools signal insufficient fat consumption relative to bile production
- Maintain fasting during active hours for peak performance - eating triggers rest-and-digest metabolism, while fasting maintains hunter mentality with heightened energy and focus
- Fat Content in Meat and Meal Frequency - Nutrition Density Explained
- Exercise, Muscle Building and Carnivore Diet - Weight Gain from Training
- Intermittent Fasting for Athletic Performance - Playing Sports Hungry
- Organ Meats and Bone Broth - Are They Necessary on Carnivore
- Fat Intake and Constipation - How Bile and Digestion Work
- Carnivore Bowel Movements and Honey as Sugar - Digestion Explained
This is an auto-generated transcript from YouTube and may contain errors or inaccuracies.
So generally do you eat once a day, twice a day? What what works for you? >> Uh it just depends. So if I'm eating fattier meat, I I'm more satiated because you're getting more nutrition, right? So if you have, you know, a kilo of of lean beef and a kilo of 50/50 beef and fat by weight, the 50/50 one has three times the calorie nutrition as the lean beef, right? So it's the same weight, but you're getting three times nutrition. So, your body's going to want more of the lean beef because you need you need more of the nutrients and also you're not going to get the fat. Your body really does want fat. You know, animals in the wild get about 78% of the calories from fat. And so, you know, that that's an important part of that. Um, so I find that if I'm eating sort of more lean, I eat more, you know, pounds of steak, more kilo, more weight of steak. and and I'll and you know because I have a finite amount of room in my stomach, I'll end up eating more times during that day. If I'm eating fattier stuff, it's much less. And it's actually, you know, as far as as far as uh you know, cost is concerned, you know, so maybe a fatty cut is maybe a little more expensive than than a lean cut, depending on what you do. Some quite a lot of fatty things like, you know, like, you know, chuck steaks and things like that. >> It's actually cheaper. >> Much cheaper. Yeah. And and they're very good fat content. >> Um but let's say it's more expensive. Let's say it's a few dollars more expensive a kilo. Well, you're getting three times the value for your dollar >> nutritionally. >> Nutritionally, if it's, you know, 50% sort of thing, you know, and those are really raw figures, but you know, you figure so so something's, you know, twice the price, then you're like, "All right, well, maybe it's kind of equivalable." But, you know, if it's a few dollars more, you're actually getting more more bang for your buck with the fattiness. And also, like, you know, like we said, like, you know, chuck stick and things like that are generally cheaper. >> And so, yeah. So, if I'm getting fattier feet, I generally don't eat as much. If I'm working out a lot, if I, you know, I'm blessed to have the time to actually go to the gym, >> yeah, >> I I I will tend my body will want more energy. And that that's pretty simple. So, you know, during co when I wasn't able to work out or go to the gym, I was generally eating about a kilo of steak a day. When I was able to get back into the gym and start lifting, uh I was, you know, I made sure that I could go to the gym sort of four days a week at least. And I was, you know, lifting quite hard back on my sort of professional lifting program that I had when I was when I was playing professionally. And I ended up literally doubling that. So I would have basically two, yeah, two kilos a day. Um, sometimes maybe maybe a bit more, throwing some eggs or something like that. Uh, but I also just was stacking on weight as well. I put on how much I put on I was 92 kilos at the end when the gyms opened back up in Perth and then in about 5 weeks four or five weeks I was 105 kilos you know and same body fat percentage you know >> so your body had kind of just adapted to less exercise less stimulus and yeah just reverted back to a lighter frame >> yeah well I'd been like that for a while because I hadn't been really working out that much anyway just because work was very busy But then when I couldn't go to the gym, it really bothered me. So I just I was just like the whole time I was just chomping at the bit. I was just like, "Okay, as soon as these gyms open, like I'm I'm going after it and just making making the time." And uh so, you know, I had obviously a big response. Obviously, I haven't been working out in a long time. You get a lot of beginner gains and things like that. You know, there's there's a lot of room to improve there. You know, I've sort of hit around, you know, 110 now. And I'm sure I could get higher than that. I know he could, but um with the amount that I'm able to work out, that seems to be where I've sort of stabilized now. >> You're not desperate to become heavier anyway. Yeah. Exactly. >> Um so you prefer to eat in the middle of the day, at the end of the day, at the start of the day. >> I generally prefer to eat at the end of the day just because, you know, when when you're in this I've always in in rugby, I always played hungry. That was something I I noticed early on. and and intermittent fasting people sort of notice this as well when you notice this but I think most people don't notice that yeah before I was playing sport you know you have like a honey sandwich to try and get that little buzz >> oh yeah >> as you're running out and then second quarter or second half you're absolutely cooked I think you just got this stuff that you know >> yeah I guess I was lucky to figure that out yeah I I would even notice that I would feel better if I didn't eat dinner the night before >> wow >> and then I wouldn't I just wouldn't eat the entire day I never ate on a game day because you know if I ever ate I I would I would notice right way like I wasn't as good because I I've played hungry many times I notice how that went and then you know if I'd eat it and be like well I just feel like crap I don't have energy and or certainly not to the same extent and if I'm playing like in a tournament or seven tournament or something like that like god forbid you eat something then you may be good for like one game like you honey sandwich or something but >> you're screwed. Yeah. >> And uh you know you're sort of chasing that you know glucose insulin spikes and things like that. Um, so I always played hungry anyway and um, that always made me feel better. Um, and so I would eat sort of afterwards. I always noticed that. And so I noticed that when I'm sort of on an empty stomach, you have that more like hunter mentality. You're like, I have to go get my kill. I have to go. You have you're you're hyper attuned. You know, you've got energy. Body's producing. You're like, you have to go get your kill. You have to go get your food. And then when you get that, your body's like it turns into, you know, rest and digest metabolism. It's like, okay, we've got the energy. We don't need to expend anymore. We want to conserve. Nature is all about conservation. It's all about, you know, being very, very efficient. So, it doesn't want you to your nature, your biology doesn't want you to expend energy unnecessarily. So, while you're going to get your food for that day, >> your Yeah. your your body is giving you the energy that you need to go get this done. And as soon as you get that done and you eat until you're full, your body goes chill out. So, I noticed that where I feel better during the day if I just, you know, go throughout my day. Yeah. Exactly. And then when I eat to satiation, I'm like I'm just ready for bed, you know, like I just want to like pass out and I sleep, you know, like a baby. Um, if I were to eat during sometimes I am, like, you know, when I'm working out heavily or whatever, I'll probably eat twice a day. I notice that I feel much better if I don't quite eat as much as I want to. You know, I'll still have that a bit of that fight left in me. Whereas if it's like, you know, 10:00 in the morning or breakfast or something like that, I eat like a big meal, then I'm just like I'm just very I'm just like, oh, I just don't want to do anything. >> Uh I'm not I don't feel like bloated. I don't feel bad. I just I just feel very relaxed, very calm. I have no pressure to go out and eat something. Yeah. You just like you just feel good. You just want to chill out. >> Yeah. >> Hey guys, just want to take a second to thank our sponsor, Carnivore Bar. I don't promote many products because honestly, all you need to be healthy is to just eat meat. For those times that you're out hiking, road tripping, or stuck at work and you want nutritious snack that is just meat, fat, and salt if you want it, the Carnivore bar is a great option. So, I like this product not because it's just pure meat, but also because I want the carnivore market to thrive as well. And the more we support meatonly products, the more meatonly products there will be available in the mainstream. So, if this sounds like something you'd like to get behind, check it out using my discount code Anthony to get 10% off, which also applies to subscriptions, giving you 25% off total. All right, thanks, guys. >> And are you into bone broth or organs or anything like that? >> I, you know, I don't eat those myself. Um, but they're fine. You know, organs are great. You don't need them. >> Uh, I know different people say that you do, but you don't. You know, the Inuit don't eat the the organs and so forth. They feed those to the dogs. We've known that for 100 years uh at least and you know different polar explorers that went up there with >> that's interesting because we often get told that Inuit and native people go straight for the liver >> maybe want to kill >> maybe they maybe they eat some of that sometimes >> but um >> that's not for you. >> No >> I know I mean I I eat it sometimes >> but um >> more Sean Baker approach really I think he's pretty much you know a kilo kil steak a day >> and he's he's obviously doing very well >> big dude. Yeah. So I I think yeah I think he's probably more on the the two kilos >> a day sort of thing just because you know he's you know I'm 6'3 he's 6'5 and he's heavier than I am >> and uh and he works out like a champ every single day. Yeah. >> You know so his body is going to be wanting a lot of that that energy. >> And uh when I when I'm able to do heavy workouts my body wants that too. It's just like give it give it give it. But then I I don't always get the chance to do that. And so I don't always have that hunger drive either. Yeah. Amazing. All right. >> Yeah. >> Well, thanks, Dr. J. No worries. >> Yeah. Street carnivore. Mainly steak. Mainly steak when you can get it generally once a day. >> I like to eat towards the latter end of the day. >> I I find that I feel better doing that. And one thing I will say about about fat content and so forth, >> um, one thing that I've noticed with myself and with, you know, patients and so forth is that, you know, people don't know how much fat to fat to eat. And they generally think when I say that, you know, eat a lot of fat, they think just eat more fat than they have before. Well, that's a lot of fat. And in fact, they're actually getting quite a poor um >> saying it's still not enough. >> Well, a lot of these people, yeah, a lot of these people would would not really get a lot of fat. And they'll notice that because they'll say, "Well, I'm getting really constipated. I'm getting really constipated." So how constipation works in my view is that um it's it's not actually you know no one was had no one needed fiber before the 1980s. That was another thing we said with with fiber it's like oh you should eat fiber so it move things through very quickly and so forth and it's just like okay why didn't we need these before 1986 >> you know why was everybody fine before that without any any fiber so forth or minimal fiber that's because they had fat in their diet. It's actually fat that moves your digestion. So your body um it's very difficult for your body to absorb fat without bile. Okay, that's the purpose of bile. People say, well, you know, that's another argument. Why are people saying that fat's bad for you? If you have four organs working in concert just to absorb fat, your liver makes bile, your gallbladder absorbs it or or stores it and then secretes it when you have it. And then uh you your pancreas sets out uh enzymes break it down and your small intestine absorbs it. Okay? you know, four organs working together just to absorb fat. You know, that's a lot of energy expenditure from your body and from your evolutionary standpoint to absorb something that's really bad for you that your body doesn't want. That doesn't make any sense. So, it's quite hard for your body to absorb this without bile. Your liver makes about 800 to 1,000 mills of of bile a day. Makes them very very slowly sort slowly dripping out. Uh, and people have their gallbladder removed. just sort of drips out slowly into their to their intestines. So when it goes into your your gallbladder, it you know stays there and when you eat something fatty, it sort of expresses this stuff out. Okay? And and then your body is able to absorb the fat with that. Okay? Then people avoid fat and so forth. Um and that uh you know can cause gallstones and problems because this is sitting there and you know it concentrates. People don't realize that doesn't just doesn't just sit there in its normal concentration. actually can normally can concentrate up to 20 times. Some people might concentrate more than that. Well, what happens to um you know a solution that's high hyper concentrated solution at rest. It's going to form precipitating crystals. That's what you know bile sludge is. That's what gallstones are. Generally people say like oh this is because you ate too much fat. That's why you have these sorts of things. But generally you'll find it's people that have gone on a diet to lose fat and they've stopped eating fat for months. >> So it's the opposite. >> It's the opposite. Yeah. And so then all of a sudden they start eating fat again. They go, "Oh, that hurts." And they go to the doctor >> because now they have because Yeah. Because now it's trying to squeeze out fat and the stone gets stuck. Yeah. And the stone gets stuck in there because it's it's formed a crystal. And they go to the doctor. Oh. And he goes, >> "You have, you know, you have gallstones. That's because you eat too much fat, big fat, bitch." You know, it's just like, "No, actually, you know, it's because they didn't eat fat." >> And that's exactly what it is. You see this in people that that have buriatric surgery as well. Um, they have a they have a Yeah, they're taking out part of their stomach and their and their small intestine to basically make it very difficult for them to eat. >> Okay. And so, you know, when show radical weight loss sort of things >> and so bend or something. >> Yeah. Exactly. Yeah. That sort of thing. >> Um and then these sorts of people have a massive massive rate of gallstones. And I've heard people say it's like, well, you know that that when people lose weight really fast, it does something changes their metabolism some way and somehow and gets these stones. We don't really know why. Um, and you'll talk to these people and because they're so desperate to lose weight, they go through this extremely dangerous and difficult and painful surgery and it's very, you know, it's it's not a nice recovery. and um and they're very very they're like s I'm not going to you know eat fat because they want to lose fat. So they they're really really really serious about this and so they just stop eating all fat because that's what they're told and I've heard a number of people got get told that they have gallstones and they're just they're in sense they're like look that can't be true that can't be possible cuz I haven't eat eaten any fat in months and you know someone was like that that's why you have gallstones. So biles for absorbing fat when you eat fat as you're supposed to secretes it out there. But this is a finite resource. Again, this is this is dripping out very slowly around 800 milliliters a day, right? So it's coming out very slowly. Your liver is not just making a whole bunch of it in one go. It just steadily makes it. And so you run out. Okay. Well, what happens when you run out and you have more fat than you have bile for? That time your body will keep making bile after that. But right now, you're out of bile, right? Well, that fat can't get absorbed really. There's some some that can't, but to a low degree and so it'll get excreted. Okay. Well, fat repels oil repels water, right? Fat repels water. So, it's already dehydrated. You know, the whole argument for for why you should eat fiber is because it'll it'll move things quickly before it gets too dried out. The whole point of your large intestine is to dry it out. Okay? >> You want to bring that water back in. You're not trying to just waste water. You know, everyone, you have to think of these things. your body's going to be efficient, you know, and so anything that's inefficient in wasting water, wasting nutrient, you have fiber so that you don't absorb food, so that you don't get calories, so that you you expel water when you don't need to. That that's not a recipe for survival in the wild, you know, during during really rough times. So, you're supposed to be absorbing the water and when there's fat in your feces, in your stools, it can absorb all the water it wants, but the fat is still in there to keep it soft. Okay? So, that can stay in your colon until Christmas. It's still not going it's not going to get any drier than it is, and it's going to stay soft. So, that's how you know how much fat you're getting. If you're if you're gonna absorb 98 99% of the meat that you eat if you don't eat fiber and and screw the whole deal up. So you're going to excrete much less because you're actually absorbing you know waste is >> which a lot of people find when they first do carnivore. They're amazed that they're they're not doing number twining. It's like a rabbit. >> Yeah. Exactly. And and they think that oh this this means I'm constipated. This means I'm constipated. This is this is bad. Well, no actually it's good. It means you're absorbing everything. >> You know it's it's when it's dry and hard. you know that's that's uh yeah that that's constipation not just low frequency you know when you know outside of this way of eating you know if you have low frequency it's probably because you're constipated because things are dry hard not moving very fast um but the actual definition of of that is is dry hard stools and so you can get dry hard stools but you'll get them because you don't need enough fat because your body's absorbing absolutely every ounce of fat that you have because you have a surplus of bile the fat and so none of the fat or very little bit is getting through, right? And so if you have a little bit excess, then things are going to be soft. If you have a lot of excess, you know, things will get, you know, more more slippery. But like, >> you know, this like when um >> Joe Rogan didn't he got an explosive diarrhea. >> Yeah. Yeah. So he overwent. But the thing is, but he wasn't sick. That's not an infection, you know? It's not, you know what I mean? It's it's not bad for you. It's just inconvenience. And so, you know, it's it's not actually harmful thing. And if you like what you're eating and you don't really mind the effects, well, then it doesn't really matter. It's not harming you. >> Uh, and if you don't like that, then you just pull back pull back the fat a bit. Yeah. Exactly. So, you know exactly how much fat you're getting based on that. >> Oh, honey, that's an animal product, right? Well, it's actually, you know, bee vomit and they're just vomiting up concentrated nectar. Okay. Which comes from a plant. So, if you want to get technical, it goes back and uh you know, it's not it's not exactly an animal, but it's also sugar. Okay?