 I'm going to take you guys through a carnivore what I eat in a day, and a couple of things have changed recently. Most importantly, I am now eating more food because I am bodybuilding, lifting weights to prove a couple of people wrong. I'm sure it's more than a couple at this point. This is based on two overarching principles. One, the presence of raw, cooked and fermented food in every single indigenous diet. All of our ancestors ate raw food. They ate cooked food and they ate fermented food, specifically animal foods. The second principle is nutrient density, obtaining all of our vitamins, minerals, elements and fatty acids, and these two are intertwined fairly easily. Right now I'm having two meals a day usually, one meal in the morning, then I try to work out sometime during the day, then I have a meal at night. This isn't always consistent and my meal timing is honestly all over the place right now, but I do have this meal in the morning and another meat-based meal at night. Right now I've really been liking raw dairy. Raw dairy is not only super approachable, it's nutritionally complete with the exception of preformed EPA and DHA. So when you drink raw milk, grass-fed, whether it's from a cow, goat or sheep, you're getting all of the fat-soluble vitamins, all of the minerals, all of the elements you need. It's just the fatty acids are in the alpha-linolenic acid form and our body converts them at pretty low rates, granted the omega-3 to omega-6 ratio in your diet is correct. If your omega-6 is elevated at all, you'll have a hard time converting these fatty acids. So, since I do have a balanced omega-fatty acid ratio, I'm not too concerned about getting incredibly high amounts of omega-3 in the preformed version. If you do eat eggs on a daily basis, that kind of cancels things out because although you're getting a lot of omega-6 from the eggs, the eggs also have the preformed EPA and DHA. So this is mostly goat dairy. I have some goat milk here. I have some goat kefir and some goat yogurt and there I have some more goat kefir fermenting. The kefir I make is way too fermented. It pretty much tastes like accurate alcohol. I let it sit at room temperature for like one, two, three weeks. That's how I like the kefir. Really has a lot of beneficial probiotic. The bacteria profile is excellent. You have a lot of bifidum bacteria, you have a lot of strep bacteria, I can't even remember the strains right now. But the point is that the kefir has lactobacillus, bifidum as well as some soil-based microbes that are native to the human intestinal system and even when compared to yogurt or cheese, the amount of bacteria in kefir and the strains in kefir are unique to that specific probiotic culture. So I do like keeping that consistent and I don't always have all of these dairy sources every day. It depends on how I feel. If I'm like dehydrated, I might not have the cheese because the high salt content of the cheese might make me even more dehydrated. If I'm not feeling like I can handle the lactose or I drank a lot of milk the night before, I won't have the milk. Most consistently I have the kefir just about every day. The yogurt I'll have if I don't have the cheese and more often than not I don't have the milk. What I usually do is I'll have a little bit of yogurt, a little bit of kefir, a little bit of cheese and maybe I'll have the milk during my workout or throughout the day, a glass or two and then I'll just drink water the rest of the day. I do like starting with drinking the kefir. I always try to go with my natural appetite and seeing as all of these foods are nutritionally complete because they all have dairy fat, the thing that differs is the water soluble vitamin content. When we look at milk, the amount of available B vitamins and the available vitamin C in milk is higher than yogurt. There's no real vitamin C in kefir because it's so fermented but the bacteria content of kefir of yogurt still maintains a high B vitamin content. If we did switch over to something like cream or butter, the water soluble vitamin content is lower because it correlates directly to the protein content. It's like super lactic, sour, really has like that carbonation, that tingling to it. What are you, a vegan Frankie drinking out of a mason jar? I wish I was vegan. I have 10 times as many, probably more than 10 times as many subscribers right now. So this is actually a sheet milk cheese. This isn't a goat cheese but I have been trying to stick to goat and sheep dairy. I have noticed a slight inflammatory response from cow dairy. My goal is to stick with the goat and sheep dairy for a period of a few months and then see if I can transition to cow dairy when I no longer have any reactions whatsoever from this. Right now the only issue I do have occasionally is if I drink too much milk, my body can't handle all the lactose. I can maybe drink like a glass or two of milk at once but that's about it. Now the main reason to include cheese is for the higher vitamin K2 content. Yes, the kefir is fermented and yes, fermented foods do have vitamin K2 but cheese has a longer fermentation period. The bacteria and cheese I'm led to believe are more conducive to creating vitamin K2 because cheese tends to be made in the peak summer months. When they make cheese from the sheep dairy, from the cow dairy, the animals are usually grazing. When the grass is really green, the chlorophyll is really high in the grass. That translates to vitamin K1 which gives the animals vitamin K2 in their tissue which then converts to vitamin K2 in the dairy product and that increases further when it ferments. Eggs are also a good source of vitamin K2 but the problem with eggs and the problem with liver is the vitamin A content is pretty high so you need vitamin synergy. If you want to increase your vitamin K2 content without increasing your vitamin A, without increasing your vitamin D too much, cheese is good, you could supplement it or you could consume other types of fermented animal fat based foods. I would say most people aren't getting enough vitamin K2 and there's no real limit of the amount of vitamin K2 you can take but when you go too high on the vitamin A, the vitamin D3, you can have problems and I really like cheese. If I had to pick one dairy product and I could only eat one, it would probably be cheese. Second would probably be milk. All this is from a local farm including the cheese. I usually don't actually buy cheese from local farms because I prefer a lot of the European cheeses, you know there's some great Spanish cheeses and as I'm eating the cheese, it usually gets me a little thirsty you know because cheese is very dry especially these hard cheeses so I will sip on the kefir as I'm eating it. I think I'm good with just the cheese and kefir today. My main goal for this meal is not only nutrient density, I want to establish the beneficial bacteria early on in the day mainly because I have a histamine intolerance and for those of you that don't know what a histamine intolerance is, when aged foods age essentially rot, the histamine content goes up, your body can have an immune response to these histamines you know they get stored in the brain, they get stored in the intestines and your body needs to detox them using certain enzymes and some of you might be thinking Frank if you have a histamine intolerance how are you eating this much fermented food. Certain strains of bacteria are histamine degrading, certain strains of bacteria are histamine promoting and by balancing these in the correct ratios you can consume high histamine foods in large amounts even with the histamine tolerance grants it a bunch of other factors so you know I will probably do an e-book on that in the future and I will also do an e-book on how to fix a dairy allergy in the future there's just a couple of things I have to critique for you guys and if I'm going to sell something I want it to be definitive and work and know that it can help a lot of people so we have that probiotic bacteria established and one thing that will allow me to do is drink the milk so if I don't have kefir in the morning you know there's gonna be less of that bacteria that's gonna break down the lactose in my stomach so I should be able to handle more milk now at least in like an hour or two then I would have if I did not have this meal now that's definitely something else to keep in mind so I'm probably gonna go through my day maybe I'll work out I'll go to the gym and I will see you guys tonight for meal number two for meal number two we're having what might be my two most favorite foods in general cheeseburgers and brains so for the prep I have some lamb brains courtesy of Frankie's free range meat and if you guys do order lamb brains on our site they come in this cute little box and there's like six lamb brains individually wrapped it's like a little gift basket except it's kind of creepy because it's a bunch of brains but I thought it was pretty neat I have some ground beef from a local farm super fresh cow was slaughtered about a week and a half ago as some of you guys may not know most meat in the supermarket is you know six seven eight nine weeks old even months old and the cheese today is pecorino sardo it's a sardinian sheep cheese that is raw it's not really that expensive because people don't like sheep cheeses in the context of cheese culture but cheese is cheese when it's it's melted on the burger it's going to be delicious either way usually Ali like a pound and a half to two pounds of meat at once I'm not that hungry today so I mean about like a pound of pounds and a quarter instead I just form the ground meat into some balls now put them in my carbon steel pan no fat no oil no anything I'll press down the burgers into the carbon steel and then these burgers are going to render down they'll get a nice brown crust then I can put them over and we can put the cheese on top you guys haven't seen my cookware video I will link that at the end here where I talk about you know the pros and cons of various types of pans you know cast iron carbon steel stainless steel nonstick so now I'm gonna grate the cheese and you know this is why most people aren't healthy you know you got to put a lot of work in effort you know from the food sourcing to the actual preparation of the food everything has to be really done from scratch plus you're spending a lot more on the ingredients from a nutritional perspective you don't really need a lot of omega-3 in your diet so I wouldn't actually more than you know two or three of these land brains per week these are very hard to pan sear when they're wet you're not going to get that nice of a crust so I'm gonna try to dry these off on a towel what I like doing is like squeezing the cheese together because if you just put this grated cheese on the burger it's likely to fall off I have this like cheese patty that I could just put on the burger so the land brains are gonna go in the pan around the burgers I think I'll just do three today actually looks like a lot of brains I'm just gonna saute the brains in the pan real quick and then we'll put the burgers under the boiler in the oven to melt the cheese some of the nice things about a carbon steel pan is you could just throw it in the oven oh man this pan weighs like 40 pounds that's what I got maybe that'll take like five minutes as you guys can see I try to be pretty efficient with my time like I put the burgers in the pan grated the cheese you know I'm kind of multitasking to get my meal done as quick as possible and sometimes I do just eat the brains raw which you know I don't really enjoy it as much but you know I wouldn't say that you know eating raw brains is one of the nastiest foods it's very mild it's soft it's rich but I do prefer them cooked especially pan seared with a little bit of salt on them and here I have some flirty celled grond which is probably the most famous salt in the world it's a pretty expensive light flaky finishing salt and that's what I've been using lately one reason is because you know they scrape it off the top of the sea beds so you would assume the level of pollution and anything negative kind of sinks to the bottom and the main reason I like brain so much is because I don't really eat eggs anymore I do like eggs as well but it's hard to find eggs that aren't fed corn or soy therefore the omega ratio in the eggs is usually off it has a high omega 6 content brains on the other hand if from lamb if from rumen and animals do have a balanced omega 3 to omega 6 ratio so unless you want to eat wild caught fish brains are the next best source of omega 3 without getting too much omega 6 they're so good a lot of people especially that follow me are obsessed with eating raw food I'm like okay if raw food is so much better why does this taste so good and I've done several videos on raw versus cooked but at the end of the day the premise is always food quality and tying back to what I said earlier about multitasking I usually would eat you know this while my burgers are my steak finished cooking and I'm actually really full this is this is super filling you know when a food has a very high nutrient density you can't really eat that much of it plus I put way too much salt on this so brains are not only an amazing source of omega 3 and it's most available phospholipid form which passes through the brain easier brains have all of the fat soluble vitamins in pretty substantial amounts I think some of the minerals and elements are really high too copper is pretty high has a decent amount of sodium in the brain as salt is stored in the brain you know there's definitely some vitamin A some retinol we definitely have some small amounts of vitamin D3 I wouldn't call it significant but there's definitely some vitamin D3 stored in the brain one of the main selling points of this might be the vitamin E content but vitamin E is usually in foods to prevent oxidation the oxidation of the fats or maybe a small amount of B vitamins as well but overall you can't replicate the nutrient profile of brain outside of eating as I said fish so if you're only eating ruminant animals and you're not eating brains you're not getting as much omega 3 as your body needs and again you don't have to have a lot of brains now I would say you know 100 grams 150 grams a week maybe you know four to five ounces is plenty of omega 3 and you also have to consider that if your past diet was high in omega 6 you know it's going to take a couple years of balancing your omega 3 to omega 6 ratios to get the lipid profile in your body back to where it should be since the sheep cheese is very dry it doesn't melt but you can see we got some really nice caramelization on the top of the cheese I kind of wish I seasoned the burgers with salt before I cook them but oh well we'll just put salt as we cook it we got the scarecrow here but I'm sure the burgers are enough to scare away any vegans and I guess we'll check the cooking temperature oh this cheese is is like really crispy this is gonna be so good I cook the burgers a bit more than I usually do I would say they're actually rare this time instead of completely raw in the middle from a nutritional perspective grass-fed ground beef you know mostly B vitamins there's some fat soluble vitamins in the fat but it really depends on the quality of the pasture here but it's an overall pretty balanced amount of all the fat soluble vitamins plenty of water soluble vitamins predominantly you know protein macronutrients fat macronutrients the raw cheese on here is for the additional fat soluble vitamins so any high quality dairy product especially a raw sheep cheese is going to have incredibly high amounts of vitamin A rednaught high amounts of vitamin D3 if it was on pasture there's gonna be most importantly a significant vitamin K2 content in the cheese as it is a fermented product so you know when that initial dairy product has a high vitamin K1 content from the chlorophyll in the green grasses the animals are eating correspondingly the cheese will have high vitamin K2 content there's our piece steaming hot it's pretty good I will say I could definitely have gotten like a raw cheddar cheese and it would have been more enjoyable I never really indulged in cheese too much on the carnivore diet but like three to four weeks ago I was craving cheeseburgers so badly I was literally lying in bed thinking about cheeseburgers so I had to try this and it definitely satisfies the craving but I'm let to believe I was just craving the cheese on top because I keep just like taking the cheese off the top and eating it so good I think tomorrow I'm just gonna eat like a block of melted cheese maybe we can make some sourdough rye bread or sourdough wheat bread like we made last year and just make a grilled cheese sandwich that's like 90% cheese or a pizza one thing I don't like doing is you know forcing myself to overeat just because I prepared the food the way I alleviate that is all of the meat scraps from any of my meals I just throw them in a freezer bag and I'll use it to make like a beef stock or or some type of stock you know a few weeks a few months down the line I feel like a little piggy right now I'm stuffed not like not like stuffed I'm just not hungry I could definitely finish most of this but as we said not stuffing myself who does this you just like stuffs all the napkins in the container like I can't even get one out just this meal itself is nutritionally complete you know we didn't have to have meal number one so you know even if I was eating one of these meals a day doesn't matter we're getting all the vitamins minerals elements fatty acids our body needs not only that I'm checking all the boxes for raw food cooked food and fermented food you know the middle of the ground beef is raw the middle of the brains we cooked we're still raw of course we have the cooked outside and the cheese is fermented so if we're able to replicate all of these aspects of indigenous diets I can't really think of something healthier and I've never felt better on any diet period you know nutrient bioavailability you know eating natural foods you know all of this stuff is identical to taking it out of nature none of these foods are processed treated in any unnatural way whatsoever you could essentially you know make all this food in the middle of a forest you know it's a far cry from what vegans are doing with their blenders and 17 different food shipped from around the world so as I've mentioned several times throughout this video you know we do have ground beef on Frankie's here range meat we do sell a variety of raw cheeses of course we have those adorable lamb brains in that box we're looking at getting some more raw cheeses and even providing you guys with raw dairy in the future I think I might do an update video on Frankie's here range meat let me know if you guys would like to see that sometime soon so definitely take a look at Frankie's free range meat calm you can also go to Frankie's naturals calm for minimal ingredients minimally processed hygiene and cosmetic products thank you guys for joining me today if you could please like the video subscribe hit that bell icon and share the video if you wish you guys would like to reach out to me pertaining to optimizing your carnivore diet based on my almost seven years of experience now you can send me an email Frank a to final at gmail.com thanks again for joining me guys enjoy the rest of your week