Carnivores
Education • Fitness & Health • Food
For those following a carnivore way of eating. A small group to keep everything personal and friendly.
A place to offer tips and to provide motivation to keep this healthy way.
Members can share experiences, photos and advice.
A weekly livestream is planned where you can ask questions and get answers live.
Hosted by Coach Stephen who has a BSc (Hons.) in physiology and health sciences. Also as qualified phlebotomist and Specialist Practitioner status in Obesity and Diabetes.
Interested? Want to learn more about the community?
Cramps & Electrolytes

Be warned there is a lot to read here! I'd love your feedback so please use the poll.

Leg Cramps
People experience many forms of muscle cramps but before we talk about causes I think it is best to spend some brief time looking at the mechanics of the body. This will help with your understanding of your particular type of cramps. Before starting it is sensible to make you aware that the scientific view of cramps and what causes them is still very vague and even researchers admit it is tough to study due to the unpredictability of incidences of cramps.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6901412/

Muscles
You have control over the movement of your body and the way your muscles contract and relax. This is true in most cases but some muscles work without your conscious control. Sometimes, when you experience cramps, the body falls in between the two situations. Because on some occasions muscles will do their own thing. Often contracting but NOT relaxing or periodically you may experience the muscle pulsing

Areas most commonly affected are the thighs, calves, hands, arms, belly, ribcage, and the arches of your foot. It can be just a section of a muscle, the whole muscle, or even the muscle and other muscles around the area. Mainstream medicine is still unclear why they occur, but a few general triggers can initiate them.

Electrolytes are low or not balanced
Your muscles contraction and relaxation rely on things called action potentials (which is a detail not needed for this article) which normally involve minerals, most usually in this case potassium and magnesium, to work appropriately. Essentially your body can signal an electrolyte issue by twitching, cramping or going into spasm. Medications can deplete you of minerals in some cases, the details of which ones are below. Doing any activity that makes you sweat can deplete you too. Any loss of fluid due to diarrhea or being sick can also exhaust you of your electrolytes on a short term basis.There a few other potential causes, if experimenting with electrolytes does not seem to relieve the cramps, I will detail them now in order of how often they come up in clients that have cramping issues.

Stress
This can range from those large life events, such as moving house, losing your job, the death of someone close to you, divorce or trouble of any kind that worries you. But stress is sometimes more subtle, you can be stressed from too much exercise or fasting for too long. Even simple things like light, temperature or noise can be stressful for some people. If you work shifts, have jet-lag from travel or simply have fallen into bad habits and irregular patterns can bring on stress. This can lead to headaches or tension, pain, tightness or cramps in your muscles. If you feel this is the case then massage may work, meditation or some other form of relaxation technique may help.

Excess Caffeine
Caffeine is a stimulant and has been known to trigger muscle twitches in various parts of your body. Other stimulant drugs, like amphetamines, have the same effect. It can also cause eye twitching and vision issues, speaking from personal experience. Alternatives may be swiss water decaf varieties or leaving it out altogether.

Simply a Lack of Sleep or Exhaustion from Any Activity
Being depleted of energy can bring on cramps, twitches, spasms or cramps. Your body is giving you feedback, you need to listen to it. Your muscles might also feel sore, weak or achy.

As Above if You’re Out of Shape then Things Might be Worse
Experiencing cramps or spasms after a simple walk or after a workout or walk, indicates you might need to concentrate on conditioning your body. So do not overdo things but with that said, don’t become lazy. Work at a pace that fatigues you but does not cause injuries or cramps. Adding strength training to your routine at least twice a week may help but remember intensity is personal to you, so if getting out of a chair is difficult for you then start with trying some chair based exercise.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445088/

Medications
Blood pressure medications or prescriptions to treat heart conditions may play a role in some cramping effects. Also diuretics may be involved if you are taking meds to control water retention. This is simply because they make you urinate (pee) more frequently and thus deplete you of electrolytes, especially potassium and can bring on muscle cramps and spasms. Other medications, such as a few of the antidepressants, can cause twitching or even cramps. Psychosis and epilepsy medications might bring on eyelid twitching.

Neuropathy
Nerves communicate with each other in the brain. Damage to the nerve cells can change this communication and can lead to twitches and spasms. Unfortunately some people are born with this problem, but other issues can cause the same thing. Common causes of nerve damage are Diabetes, injuries, infections, alcohol overdose and certain diseases.

Kidney Function Is Dysregulated
The kidney works on fluid and electrolyte balance by working as a filtering system. To do this it absorbs and re-absorbs minerals and water. Any damage to the kidneys may therefore be central to a cramping issue.

Pinched Spinal Nerve
Nerves in the spine exit the spinal cord by passing between the various vertebrae of the spine to the body. If the disks have been damaged in any way then pinching of one or more of the spinal nerves is possible. You may then feel changes in the muscles. Often this is discovered as the issue by use of an MRI or CT scan.

Serotonin Syndrome
If your muscles are twitching within a few hours of taking a new drug or changing your dose, call your doctor. You might have this condition, which happens when some medications, drugs, or supplements cause too much of the brain chemical serotonin to build up in your body. This is a serious condition that usually comes with very high fever and other symptoms and needs medical attention.

Very unlikely conditions but still worth including are listed below

Source www.webmd.com

Lou Gehrig's Disease -- Also Known as ALS
Twitching muscles in the hands and feet can be one of the early symptoms of this condition, also called amyotrophic lateral sclerosis (ALS). It happens because the nerves that send messages from the brain and spinal cord to the muscles stop working. They send irregular messages before they stop sending them completely.

Isaacs’ Syndrome
This rare condition happens when your nerves keep sending signals that make your muscles move, even though your brain or spinal cord isn’t telling them to. That causes muscle twitches, cramps, and stiffness. It may also make your muscles ripple, like something is moving under your skin. Also known as neuromyotonia or Isaacs-Mertens syndrome, the symptoms continue when you're asleep or under general anesthesia.

Electrolytes
These are chemicals that naturally occur in your physiological fluids. Most people have heard of sodium, calcium, potassium, magnesium and possibly chloride and phosphate. There are more but these are the most important minerals for normal body functions and should be present in certain ratios and concentrations.

As mentioned, one of the most central functions of the kidneys is to preserve the ratios of electrolytes by controlling sodium concentrations to meet the body’s needs. This hopefully stops the onset of an electrolyte imbalance.

What do Electrolytes Do?
Electrolytes assist the regulation of fluid levels in the body and blood plasma and keep the blood pH in a stable range. They importantly play a role in muscle contractions, which includes the beating of your heart. They assist in blood clotting and the formation of new tissue. The transmission of messages from nerves, heart and muscles would not happen without electrolytes.

How Does an Electrolyte Imbalance Occur?
Most commonly from losing fluid. This can be diarrhea, vomiting, heavy periods on rare occasions or heavy sweating. When considering sweating you can lose as much as 6% of your body weight through sweating.

In some rare cases, burns may lead to electrolyte imbalance and as mentioned earlier medications may be the cause, for an obvious example, think of laxatives. Steroids can play a role in an imbalance. Not eating or drinking enough is another very common cause.

How Can I Identify If I Have an Electrolyte Imbalance?
The most obvious symptom is cramps. Other possible signs are dizziness, an irregular heartbeat or mental confusion

What Are Some Solutions to Electrolyte Imbalance?
This may be somewhat simple but start with drinking the appropriate amount of water. If your urine is clear you may be drinking too much and if it is dark then you may be drinking too little. Aim for lightly straw coloured.

You may need to drink more if you are taking part in any activity that makes you sweat. Replacing salt at the same time is a good idea.

Practical Tips From Sufferers Who Have Resolved Issues

Magnesium

Increasing fat

Decreasing fat

Adding salt

Limiting salt

Dehydrating during exercise (not advised)

Life-flo magnesium lotion PLUS Remain salt

Redmond’s re-lyte electrolytes cut cramps.

Bone broth

Methyl folate

Coach Cherish said she had cramps and just changed her shoes

I will mention in more detail a couple of other client options

I had a client tell me their cramps completely went after taking D-Ribose. I have looked at it as an option for some people.How Much D-Ribose Should You Take? The dose of D-ribose depends on your needs: General Heart Support: 5 grams of D-ribose twice daily. For Intense Activity: 5 grams daily prior to exercise. For Muscle Cramps: 5 grams after exercise to help alleviate the cramping

This is an email from a client. “I think your idea about the Taurine is a missing link for me. I took ¼ tsp yesterday when I received it in the mail around 2:30pm, and then another ¼ tsp in warm milk again right before bedtime at 1:30am. I know. Not ideal. But I slept through the night for the first time in a month with very minimal foot cramps in the morning that melted away without having to jump out of bed and stand on my foot to get it to stop cramping”

I can not tell which is the best solution, it really does seem to be trial and error.
When I was a coach at MeatRx Dr. Shawn Baker gave his observations on cramps. He said that 60% of people over 50 have leg cramps. He also mentioned research into the causes where they looked at cramps consisted of studies that were not designed well due to the unpredictability of when people get the cramps.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6901412/

Medications that may cause cramps.
Source www.webmed.com

Muscle cramps are also a side effect of some drugs, such as:

Furosemide (Lasix), hydrochlorothiazide (Microzide), and other diuretics ("water pills" ) that take fluid out of your body

Donepezil (Aricept), used to treat Alzheimer's disease

Neostigmine (Prostigmine), used for myasthenia gravis

Nifedipine (Procardia), a treatment for angina and high blood pressure

Raloxifene (Evista), an osteoporosis treatment

Asthma medications terbutaline (Brethine) and albuterol (Proventil, Ventolin)

Tolcapone (Tasmar), which helps treat Parkinson's disease

Statin medications for cholesterol, such as atorvastatin (Lipitor), fluvastatin (Lescol), lovastatin (Mevacor), pravastatin (Pravachol), rosuvastatin (Crestor), or simvastatin (Zocor)

Carbohydrates and Cramps
Interestingly in many studies on athletes and cramps those that were carbohydrate-fuelles, hydrated and supplemented with electrolytes still experienced cramps in astonishing 69% of incidences

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1150229/

And Finally: Charley Horse
Charley horses are most often experienced in the legs but can happen anywhere and they are very uncomfortable. The muscle involuntarily tightens up (essentially it is a muscle spasm).

Causes of Charley Horse
It can often be a restriction in blood flow or poor blood supply to the muscle. Working in high temperatures seems to bring this on in some people. Dehydration is a common cause. A lack of magnesium and / or potassium. Uncommon causes are pinched nerves or kidney damage.

It most often is seen in older clients, see the studies on why.

https://pubmed.ncbi.nlm.nih.gov/10692732/

and at the other end of the scale in athletes https://pubmed.ncbi.nlm.nih.gov/9232553/

So both ends of the ‘fitness scale.’ Pregnant women can experience charley horses as can overweight or obese people. Thyroid disorders, diabetes and nerve disorders are also factors.

Charley Horse Should Not Be Ignored if You Also Experience the Following.

You may need to speak to a medical professional if you also encounter the following symptoms.
Weakness, numbness, diarrhea, vomiting and / or very heavy sweating.
If it was bought on by one-time over-consumption of alcohol then it may be worth a visit too.

References
Muscle cramps https://www.ncbi.nlm.nih.gov/books/NBK499895/

Exercise associated muscle cramps (EAMC)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445088/

Athletes and cramps https://pubmed.ncbi.nlm.nih.gov/9232553/

Carbohydrate-fuelled athletes still experience cramps even when hydrated and supplemented with electrolytes

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1150229/

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Interested? Want to learn more about the community?
What else you may like…
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Welcome one and all! Avoid the dogma, be free from trolls! Help yourself and other meat-eaters to optimal health.

I am excited to launch the carnivores community. Hopefully you'll find it exciting to join me and other like-minded people on Locals.

Why here?
You may have seen me on different social media platforms already, if not why not? Ha ha. I am slightly tired by Big Tech dictating what can and can not be said. Here we will all be free from that and from the dreaded trolls. I really want to engage with everyone that's eating this way. I want folk to share their stories and excite other members. We all need motivation some time. Some accountability helps too!

Benefits
I hope this community can attract people from far and wide and entice them to become supporters and active members. What’s in it for them? The value of becoming a supporter means you can help others and add more comments and tips. You can chose to be a big supporter and get early access to my video content or weekly live hosted Q&A zooms . I hope we will all start uploading more personal content than you would normally post on other ...

00:01:04
Top Tips For Starting Out

A very brief run through of the top tips from real coaching clients.
0:00 Introduction, eat a good variety
0:28 Eating for YOUR health
0:47 Commit to AT LEAST 30 days
1:14 Eat plenty of food
1:33 Eat what you actually enjoy
1:55 Do not worry about organ meats
2:16 Know what your 'why?' is. Why you are trying this. General health or auto immune issues resolution
3:03 Digestive adaptations
3:29 Be confident you are getting all the nutrients you need
3:56 Adding salt
4:40 Social situations
5:25 Transition to this way of eating
6:09 Fatty Meat is cheaper and often more beneficial
6:37 Three quick tips, eat until full, dump vegetable oils
6:52 Quick meal planner example
7:15 Dairy can stall progress, have snacks ready
7:47 The importance of support from friends and family or coaches!

00:08:13
Reignite Ketosis: Tips for Carnivores After Dietary Slip-ups

Join us as we explore how to recover from dietary mistakes and restore ketosis effectively. Discover the power of a carnivore meal plan and the importance of a positive mindset to get back on track effortlessly. #KetosisRecovery #CarnivoreDiet #FatBurning #HealthyEating #DietTips #NutritionAdvice #FitnessJourney #KetoLifestyle #MindfulEating #WellnessTips

00:01:19
Sneak peak

How about a listen to a podcast BEFORE it's general release? Well here is Dr. Abs attending our live Q&A session about longevity, looking younger and getting back to a healthy body.

Sneak peak
Podcast for all

I hope you enjoy this podcast.
15th July Skool: Unlocking Secrets on HDL, Magnesium, Collagen, Protein & More
This is a recording of a Keto School live session where Richard and Stephen discuss various topics related to the ketogenic and carnivore diet. They talk about ketogenic supplements, different types of fat, cholesterol, and how to raise HDL levels. They also answer questions from listeners about dry fasting, magnesium and calcium ratios, and the benefits of a keto diet for people with neuromuscular diseases. They also touch on the topic of dairy and when it should be limited in a ketogenic diet. The question is about when to take MCT ketones for athletic performance. The answer is that you can take them about 20 minutes before exercise, but for longer events like a marathon, you may want to take them an hour or so before to allow excess fluid to pass through the system. MCT will not break a fast and can actually enhance it. The answerer also shares their personal story of how ...

Podcast for all
Latest Podcast

Another fascinating audio podcast.
Houston is a youtuber and health coach who had a lot of health problems since she was born. For as long as she can remember she had suffered with acne, ADD, body dysmorphia, ADHD, depression and eczema. In 2016 she started the keto diet with and even tried traditional Chinese medicine. Even though she is a personal trainer and was doing everything “right” in her healthy lifestyle she felt numb and ill.

Houston shares that her childhood is full of illnesses such as chest infections, cold sores, tonsillitis, and multiple UTIs. She also reveals that she had a sugar addiction since a very young age which she describes as almost like a monster controlling her, leading to binge eating. She talks about how she got into the fitness industry and eventually did a bodybuilding competition which made the binge eating and sugar addiction worse. She also shares her experiences with different diet and lifestyle changes like going vegan and the horrors that ...

Latest Podcast
Unlocking Kidney Health: The Hidden Roles of Cystatin C and Oxalates

Understanding How Biomarkers and Dietary Choices Impact Renal Function and Overall Well-being

The estimated glomerular filtration rate (eGFR), while a widely used marker for assessing kidney function, can be misleading in individuals consuming higher-than-average amounts of dietary protein.

This is due to the fact that eGFR is a calculated estimate, rather than a direct measurement of glomerular filtration rate (GFR). The primary input for eGFR calculations is serum creatinine, a byproduct of muscle metabolism that is excreted by the kidneys. High protein intake has been shown to temporarily increase creatinine levels, as dietary protein contributes to creatinine production.

Since eGFR calculations rely on serum creatinine concentrations, a higher dietary protein intake may falsely suggest reduced kidney function, even when the kidneys are operating normally.

This highlights a limitation of eGFR as a diagnostic tool, particularly in individuals with dietary patterns that deviate ...

Another great members Q&A

Monday 10th Feb Playback
This Q&A delves into various health concerns related to diet, including the impact of histamines, oxalates, and methylation on overall well-being. Stephen and Richard discuss the importance of understanding individual dietary needs and the role of supplements in achieving optimal health. They also address specific health issues such as H. Pylori and digestive problems, emphasizing the significance of nutrition and exercise in the healing process. The conversation concludes with insights on navigating the supplement market and making informed choices for better health.
Chapters
00:00 Introduction and Initial Concerns
03:14 Exploring Histamine and Dietary Impacts
05:58 Understanding Oxalates and Dietary Adjustments
08:55 Navigating Energy and Digestive Issues
11:48 Methylation and Nutritional Considerations
21:14 Addressing H. Pylori and Acid Reflux
33:10 Exploring HPyLori Protocols and Treatment Options
34:48 Fasting and Its Benefits for Health
38:51 Natural Remedies ...

Another great members Q&A

Monday 10th Feb Playback
This Q&A delves into various health concerns related to diet, including the impact of histamines, oxalates, and methylation on overall well-being. Stephen and Richard discuss the importance of understanding individual dietary needs and the role of supplements in achieving optimal health. They also address specific health issues such as H. Pylori and digestive problems, emphasizing the significance of nutrition and exercise in the healing process. The conversation concludes with insights on navigating the supplement market and making informed choices for better health.
Chapters
00:00 Introduction and Initial Concerns
03:14 Exploring Histamine and Dietary Impacts
05:58 Understanding Oxalates and Dietary Adjustments
08:55 Navigating Energy and Digestive Issues
11:48 Methylation and Nutritional Considerations
21:14 Addressing H. Pylori and Acid Reflux
33:10 Exploring HPyLori Protocols and Treatment Options
34:48 Fasting and Its Benefits for Health
38:51 Natural Remedies ...

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Push for all levels
With actual workouts attached!

Online personal training

As an online coach I offer a friendly approach that deals with the fitness needs of a wide variety people. Workouts designed around your lifestyle, so workouts are simple and easy to follow and targeted to your goals. All abilities covered.

Below is an example of workouts relating to one simple exercise, a push up. I also have examples of full workouts. Just click the links and the workout will be sent direct to your device. No contacts, no sign ups etc. Straight to your device with no questions or email addresses asked for.

Beginners

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If the first exercise is too easy, skip to the next. If the next is too easy move again until you find your level. Click the link below and enjoy!

 

If the first exercise is too easy, skip to the next. If the next is too easy move again until you find your level. Click the link below and enjoy!

Beginners press up workouts

Intermediate

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Moving straight into more difficult push ups, skip to the next. If the next is too easy move again until you find your level. Click the link and enjoy!

Intermediate push up workouts

Advanced

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This final set of push ups are to change up your routine and really get your imagination AND your muscles working!

Advanced push workouts

What muscles are you working?

Beginners push up

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Push-ups / Pushups

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

  1. Get into position by placing your hands flat on the floor, directly below your shoulders.

  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.

  3. Hold your body up and keep your back straight by tightening your abdominal muscles.

  4. Your neck and head should be bent slightly back.

  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.

  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.

  7. Repeat.

    All these instructions are available in the workout program by clicking the 'i' button illustrated below

    a9c8e7f48fb4b507e07a95d82cff1d24.png

Intermediate

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Plank to Push-Up / Pushups / Walking Plank Up-Downs

Primary muscle group(s):

Abs, Shoulders

  1. Start in the plank position with your elbows shoulder-width apart.

  2. Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.

  3. Slowly return to the starting plank position the same way, one arm at a time.

  4. Repeat the movement alternating sides.

    Advanced

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Raised One-Legged / Leg Push Ups / Push-ups

Primary muscle group(s):

Chest

Secondary:

Glutes & Hip Flexors

  1. Get yourself in the push-up position with your hands flat on the ground just wider than shoulder width apart.

  2. Ensuring that there is a straight line running from your neck to your heels, lift your right leg off the ground.

  3. Keeping your right leg elevated, bend your elbows and lower your body towards the ground until your chest is about two inches away from the floor.

  4. Push your body back to the starting position and then lower your right leg to the ground.

  5. Repeat the motion with the left leg elevated.

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Hormones and what they are (Short read)

Optimal hormonal balance seems associated with better long-term health outcomes. Understanding what hormones are and what they do could help you make better decisions regarding how to maintain your health. Studies suggest that most people believe chronic stress has a deleterious effect on health. Many participants in studies already knew that stress releases cortisol and adrenaline and that those hormones can cause various responses in the body. A hormone can be defined as

  • A substance, usually a peptide or steroid, produced by one tissue and conveyed by the bloodstream to another to effect physiological activity, such as growth or metabolism.

  • A synthetic compound that acts like a hormone in the body.

Dietary factors as well as environmental influences can have impacts on the hormonal balance with the physiology of the human body. Various studies for different conditions have looked at lowering carbohydrate intake as a tool for better regulation of hormones, many with promising results. "Other potential benefits of carbohydrate restriction may include fat mobilisation and oxidation and reductions in the TG/HDL ratio, a marker of insulin resistance" (3)

Read full Article
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Muscles and Health (short read

Lean muscle mass often referred to as skeletal muscle has two prime associations to optimal health;

  1. Movement

  2. Metabolic rate influence,

Your metabolic rate is influenced by muscle due to the nature of its thermogenic tissue (i.e., energy consuming). For the majority of people this is the largest single contributor to daily energy expenditure. It seems to be for this reason that any decline in skeletal muscle mass is associated with an increase in body fat mass.

In layman's terms this means that the more muscle you have the more energy you'll be using up, even when asleep. Muscle uses up energy just to maintain its mass. So good levels of lean muscle mass is associated with longevity and good health.

The geeky bit for those that want to know WHY this is...

"Because of its oxidative capacity (i.e., mitochondrial content) skeletal muscle is also a large site of fat oxidation, potentially playing a role in maintaining lipoprotein (cholesterol) and triglyceride homeostasis. Skeletal muscle is also, mostly by virtue of its mass, the primary site of blood glucose disposal; hence, maintaining skeletal muscle mass would also play a role in reducing risk for development of type II diabetes. Finally, the decline in maximal aerobic capacity with age, and with other muscular wasting conditions, including weight loss, has also been found to be due, to a large degree, to a decline in skeletal muscle mass and skeletal muscle quality." (2)

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