Evidence-Based, Simplified Nutrition and Lifestyle Strategies


See you soon!

See you soon!

Sent by JUDY CHO | July 9, 2022

Today is my talk at KetoCon and I’m excited to talk about finding your personalized diet. One really good takeaway I’ve learned about public speaking is to give your all for the listeners in mind. This isn’t about me or about how well I do (or how cool I look). It’s imparting information for the person that took the time to be in the audience, and helping them in the best way I can.

When I began to think of talks in that way, it took a big load off of me. I’m here to serve and that’s what I’ll be doing with my talk at KetoCon.

Get excited because I am!

Kevin recommended I don’t tear up during my talk… (it happens occasionally on the Cutting Against the Grain podcast!) I will try my best but tears or not, I hope a few people will feel inspired to try meat-only and change their lives.

STUDY OF THE WEEK — Protein, Weight Loss and Disease

This week on the Nutrition with Judy channel, I interviewed Dr. Donald Layman. A few carnivores were disgruntled at the fact that Dr. Layman likes carbs. I cannot stress this enough but just because a person likes carbs doesn’t mean every single thing they believe should be dismissed.

This is very black and white thinking and it’s frankly unhealthy. There are some things that you will disagree with, with your best friend. Do you write-off your best friend? Or your children? Or your parents? 

If people watched the full interview, he talks about the importance of sharing the individual needs for amino acids to ensure we are getting enough, especially with all the plant-based proteins coming to market. He’s concerned that plant-based proteins will be inadequate for amino acids.

He also brought up how our body can only really benefit from 40–60 grams of protein per meal (there’s nuance to this). So, it may not be ideal for a carnivore that is eating One Meal A Day (OMAD). Having multiple meals a day may be more advantageous with muscle preservation.

He also discusses how if you want to lose weight without catabolizing muscle, the best way to do it is to eat enough protein (especially earlier on in the day and if you are older), to do specific exercises (like pilates) and walking. He shares studies on how this will help maintain muscle mass (not create muscle mass).

He brought up the importance of leucine and how it’s nearly impossible to get in plant-based foods. 

These are just a few golden nuggets he’s shared that align with carnivore and can help meat-only carnivores thrive.

Yet if you look at the YouTube comments, the response was bashing Dr. Layman for his like for carbs. He does better with 100+ grams of carbs. Fine, let him be. Everyone has a right to their own opinion.

That doesn’t mean we have to eat those carbs or that all his other information/research is incorrect.

Be confident in your diet and what works for you. You don’t need every single leader or expert to be singing the same tune as you. It’s frankly what has got us in trouble with politics and everything else going on in the world today. Be comfortable in your beliefs and still love on people that aren’t necessarily the same. Only with love and empathy can we really bring about change. 

We love black and white thinking, but humans are much more complex than that. I hope we can glean wisdom from experts in their respective fields because that’s how we can learn new things and improve upon carnivore when it isn’t working.

If I lived in the carnivore echo chamber, I’d still be:

  • believing that you can’t gain weight on carnivore
  • thinking that if people just carnivored-harder, they’d have a six-pack
  • saying meat-only heals everything
  • singing praises for 2–3 lbs of only beef
  • recommending more liver and organs
  • advocating for zero supplements on carnivore
  • saying no fasting is necessary

Well after over 500 in-depth carnivore clients, I can tell you that context and nuance matter. And the dogmatic beliefs above are never the answer for every single person. It’s part of my message at KetoCon: you have to find what works for you.

Here’s an excerpt from Dr. Layman.

“Protein has a hugely important role to play in weight loss and muscle gain. This is because they are inseparable assets in both processes. One of the first roles protein has in weight loss is the contribution to weight loss and a change in body composition.

For instance, a person going from 300 lbs to 175 lbs but still having a high level of body fat at 175 lbs, such a weight shift did not make that person healthier, as that indicates the loss of lean body mass.

If you starve yourself or go on a low-calorie, low-protein diet, you will lose fat and lean mass at a 1:1 ratio which is profoundly antithetical to optimal health. However, if you reduce your calories and increase your protein, you can shift that proportion of weight loss almost exclusively to fat.

Exercise will do the same thing. Ideally, weight loss should increase in exercise, an increase in protein, and a reduction in calories. By doing this, you will lose nothing but body fat and, in turn, become healthier. A higher intake of protein also increases thermogenesis [i.e., the process by which the body burns calories to produce heat].

For instance, to compare protein with carbohydrates, there is a 15% increase in calories burned per calories consumed from protein. Hence, a higher protein diet will allow you to eat more calories and still lose weight. Protein is also very satiating, allowing someone who is trying to lose weight to feel fuller on a low-calorie intake.

What is the importance of protein in treating certain conditions like diabetes, cardiovascular disease, and obesity?

When it comes to obesity, its role is primarily in its efficacy in a weight loss plan, as we just discussed. This relates to diabetes because obesity and diabetes very often run parallel. What we know about diabetes is that it is a problem of excess blood sugar.

Glucose is actually highly toxic to the body, so it is kept within very narrow ranges. Diabetes exceeds these ranges. One way to correct this is to lower your carbohydrate intake to roughly 140 grams of carbohydrates per day or lower.

One of the easiest ways to do this is by increasing your protein. There have been multiple studies with early diagnosed diabetics, where people have a higher protein intake (1.5–1.6 grams per kg per day) and low carbohydrate intake. There is an immediate correction of virtually all the problems of metabolic syndrome.

Obesity and diabetes are major complications that are major risk factors for cardiovascular disease, but the cardiovascular disease has two tracts. One is driven primarily by triglycerides (diabetes).

The other is driven by LDL cholesterol. Lower carbohydrates and higher protein definitely correct the triglyceride aspect of cardiovascular disease. The LDL portion is more commonly genetically based. The primary dietary cause of an increase in LDL is insulin.

If you lower insulin, you can lower LDL also. When it comes to this side of the cardiovascular disease spectrum, a high-protein diet will be of little use. In any case, excess calories and a sedentary lifestyle are almost causal routes to obesity, which drastically increases one’s risk for diabetes, which is the main cause of cardiovascular disease.

A higher protein intake allows people to control their calories, which is ultimately a great baseline scenario for preventative purposes. People often try to make saturated fat, cholesterol, sugar, salt, or any other individual factor out to be at the top of the list when it comes to the cause of these conditions when excess calories are the real risk factor.

Given that protein can help people get their calories under control, helping them improve their body composition, a high protein diet is a useful tool in the prevention of these metabolic diseases/conditions.” (Source)


SNEAK PEAK of @CarnivoreCure’s Edition 2 Graphic!

📖Nutrition is always evolving with new information and I’ve updated my beginner’s guide! (does not contain this graphic!) https://nutritionwithjudy.com/shopping/guides/nutritionists-guide-to-the-carnivore-diet/

🐂Your primary source of food should come from both ruminant and non-ruminant meats.

🥓Ideally unprocessed meats are a better choice since any meat that is processed usually entails being cooked in highly inflammatory vegetable oils and they often contain added sugars and additives.

⚠️Food companies are allowed to list products with sugar serving sizes of <1g as 0. But if the container has 30 servings, you are consuming several grams of sugar. The best way to see if there is added sugar is to check the ingredient list. (e.g., sugar, maltodextrin)

❓How does shredded cheese add potato starch but have zero carbs? Hmm.

💡Remember, there is no essential carbohydrate that your body needs. Any glucose needs of the body will be created by your body. There is no need for fructose (fruit) in the body.


❗️And if you’re struggling with gout or excess purines, you don’t want to do meat + fruit.

🐟 Fatty fish is rich in omega 3s. Stick to fish over oils. And I don’t recommend cod liver oil.

🥩 I eat a rainbow of meats: beef, pork, fish, shellfish, chicken, eggs, dairy, and animal fats (sometimes tested, pure olive oil — one brand is Frantoio Grove). Beef is usually part of my daily regimen as it helps me feel the most satiated.

🧠 I no longer recommend liver and kidney organs unless there is a noticeable deficiency. Ideally, limit vitamin A to the Recommend Daily Allowance, which means 1–2 oz liver + eggs + butter/ghee is not ideal daily. Figure out what makes sense for you.

🥛 Stick to hard cheeses as they are less processed and have less lactose And raw dairy is ideal. We don’t pasteurize breastmilk. We ideally shouldn’t with our dairy. It’s not easy getting raw dairy so do what works for you.

🔥 Use added fats for lean meats. If you don’t feel satiated or feel low energy, lessen protein and eat more fat. Yes, too much fat may cause a stall.

⛑But heal first then focus on weight loss.

CATG PODCAST: Ep 67 Ask Laura and Judy Anything Part 2

In this week’s Cutting Against the Grain episode, Laura and I answer all your questions

  • How much meat to start with?
  • Does the amount of activity impact the amount of protein?
  • How to get in more protein when restricting calories for so long?
  • Why do low net carb foods throw me out of ketosis?
  • Best way to recover from a binge eating episode?
  • Diet soda, sugar-free mints, gum. Thoughts?
  • Is there absolutely no moment in your live you want ice cream or something sweet?
  • Medicine with sugar or alcohol. What to do?
  • In the beginning, if friends invited you over, what do you do if they cook a carby casserole?
  • What do you do for birthdays/holidays instead of having a cake or sugary treats?
  • If you were to travel abroad for vacation would you eat cultural foods or stay carnivore?
  • Can a person heal from candida with carnivore, add foods back in and still have zero candida?
  • Carnivore for 6 months, how do I start incorporating new foods?
  • Can Carnivore help visceral fat loss?
  • If cortisol is high, will a 24 hour fast here and there be too much?
  • How long does it take to heal your gut?
  • Who do I consult about my blood work since my primary care doctor is not open minded?
  • If I’m having muscle cramps on Carnivore, could it be not enough salt?
  • How to fix hypothyroidism without meds.
  • Thoughts on adrenal fatigue. Does carnivore heal adrenal fatigue?
  • Canada meat-up?

Listen Now!


The Carnivore Bar is a high-fat, meal replacement bar made with only beef, tallow, and salt — no other ingredients.

They also have no salt options.

I love that the carnivore bar is 100% meat with no additives or fillers and is shelf-stable. I also love that it’s higher fat than most on-the-go meals.

It’s a perfect snack or small meal replacement bar when you’re on the go but don’t want to compromise on food quality and sourcing.

Make sure to support the podcast by trying Carnivore Bar at carnivorebar.com.

Enter “NWJ” at checkout to receive 10% off your order.

Try Carnivore Bar!

NUTRITION WITH JUDY PODCAST: Secret to Weight Loss Without Losing Muscle — Dr. Donald Layman

I’m excited to sit down with Dr. Donald Layman. We talk about the role of protein in weight maintenance, amino acids, and much more.

We discuss the following:

  • About Dr. Donald Layman
  • Thoughts on the recommended daily allowance of protein
  • How much should we be eating as we age?
  • 4 levels of protein
  • The role of protein in weight maintenance
  • Eating lean protein meats
  • Thoughts on high morning blood sugar
  • Thoughts on exercise
  • Thoughts on amino acids
  • The distribution of protein
  • Protein shakes vs real meats

You can listen here or watch here.

Watch Now!

NwJ NEW ARTICLE: Trust the Science? Think Again

We always hear trust the science. What science? Who’s science? This article unveils some of the darkness around trusting the science.

Read Now!


Make sure to come by and say hello at KetoCon! I’ll be sharing some exciting news during my talk, and I’ll share with the NwJ newletter community soon!

Thank you for being part of this community. ♥️

Make sure to share this newsletter with your friends and loved ones as all freebies, inspirational hope, and evidence-based research is shared here first.

with ♥️ and hope for healing,

While I am a nutritional therapy practitioner and provide nutritional support, I am not providing medical advice. Any information provided in regards to nutritional therapy should not be considered medical advice or treatment. Always consult your primary care physician or medical team.

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