Carnivore Cleanse for Heart Health

I ran an experiment on myself. Thirty days eating nothing but meat, fish, eggs, and animal fats.

My total cholesterol dropped from 230 to 198. My triglycerides dropped 40%. My HDL went up. My inflammation markers improved.

Most importantly: I felt incredible. Energy was stable all day. Brain fog gone. Joint pain gone. Digestive issues resolved.

This wasn't a permanent diet. It was a cleanse. A metabolic reset. An elimination diet taken to its logical conclusion.

Here's why a carnivore cleanse works for heart health, how to do it properly, and what results you can expect.

What Is a Carnivore Cleanse?

A carnivore cleanse is eating only animal products for a defined period—typically 30 to 90 days.

You eat:

• Beef, lamb, bison, pork (fattier cuts preferred)
• Fish and seafood (wild-caught)
• Eggs (pastured)
• Organ meats (liver, heart, kidney)
• Animal fats (tallow, lard, butter, ghee)
• Bone broth
• Salt (liberally)
• Herbs and spices (for flavor—ounce for ounce, some of the most nutrient-dense foods on earth)

You don't eat:

• Vegetables
• Fruits
• Grains
• Legumes
• Nuts and seeds
• Dairy (optional—some include butter and ghee, some include cheese, some exclude all dairy)
• Any plant foods

A note on dairy: Butter and ghee are generally well-tolerated since they're pure fat with minimal lactose or casein. I only exclude butter in extreme cases—for most people doing a carnivore cleanse, butter is fine and adds great flavor and fat content. Cheese is more variable. Some people do fine with it. Others find that "over-cheesing" causes constipation and digestive issues. I had to stop eating cheese during my cleanse because it backed me up. If you include cheese, keep it moderate and pay attention to how your body responds.

This is not forever. It's a temporary elimination protocol to remove every possible inflammatory trigger, stabilize metabolism, and assess how you actually feel without plant compounds interfering.

Why It Works for Heart Health

The carnivore cleanse addresses the actual causes of heart disease: inflammation, oxidative stress, and blood sugar dysfunction.

1. Removes ALL Inflammatory Foods

The biggest drivers of heart disease:

• Industrial seed oils: None on carnivore (you're eating animal fats)
• Sugar and refined carbs: Zero on carnivore
• Grains (especially wheat): Completely removed
• Food sensitivities: No opportunity for plant-based reactions

You're eating the most nutrient-dense, bioavailable, anti-allergenic foods on the planet.

No oxalates. No lectins. No phytates. No gluten. No seed oils. Nothing that could trigger inflammation.

2. Stabilizes Blood Sugar Completely

Meat, fish, and eggs contain virtually no carbohydrates.

No carbs = no blood sugar spikes = no insulin spikes = no glycation of LDL = no blood sugar dysfunction driving arterial damage.

Your blood sugar becomes rock solid. No crashes. No cravings. Stable energy all day.

This alone dramatically reduces cardiovascular risk.

3. Maximum Nutrient Density

Animal foods are the most nutrient-dense foods on earth:

• Complete protein: All essential amino acids in optimal ratios
• Bioavailable iron: Heme iron absorbs 15-35% (vs 2-20% from plants)
• Vitamin B12: Only found in animal foods
• Omega-3s (EPA/DHA): Preformed, no conversion required (unlike plant-based ALA)
• Fat-soluble vitamins: A, D, K2 in highly bioavailable forms
• CoQ10: Critical for heart health, found in organ meats and fatty cuts
• Collagen: From connective tissue, bone broth—supports arterial integrity

Herbs and spices add flavor and provide concentrated micronutrients. Ounce for ounce, they're among the most nutrient-dense foods available—packed with vitamins, minerals, and antioxidants. Use them liberally.

Plant foods contain nutrients, but many are bound to anti-nutrients (phytates, oxalates) that block absorption. Animal foods have no such interference.

4. Optimal Omega-6 to Omega-3 Ratio

Grass-fed ruminants have an omega-6 to omega-3 ratio of about 2:1 to 4:1.

Fatty fish like salmon have even better ratios, with high EPA and DHA content.

Compare this to the modern diet: 20:1 omega-6 to omega-3 (driven by seed oils).

Carnivore corrects this imbalance automatically. Less inflammation, less LDL oxidation.

5. Eliminates Digestive Stress

Animal protein and fat are the easiest macronutrients to digest. No fiber fermentation. No plant defense compounds irritating your gut lining.

Many people report complete resolution of IBS, bloating, gas, and digestive discomfort on carnivore.

Healing the gut reduces systemic inflammation, which reduces cardiovascular risk.

What Happens to Your Lipids

This is what people worry about. "Won't eating only meat raise my cholesterol and cause heart disease?"

No. Here's what actually happens:

Triglycerides Drop (Often Dramatically)

Triglycerides are made from excess carbohydrates. Remove carbs, and triglycerides drop.

It's not uncommon to see triglycerides drop from 150-200 down to 50-80 on carnivore.

This is massive for cardiovascular risk reduction.

HDL Rises

Dietary fat (especially saturated fat) raises HDL. Many people see HDL climb from 40-50 up to 60-80.

Higher HDL improves cholesterol transport and reduces inflammatory burden.

LDL: Variable Response

Some people see LDL drop (like I did—230 to 198).

Some see it stay the same.

Some see it rise initially, then stabilize or drop over months.

But remember: cholesterol doesn't cause heart disease. What matters is:

• Triglyceride:HDL ratio (improves dramatically on carnivore)
• LDL particle size (shifts to large, fluffy Pattern A on low-carb/carnivore)
• Inflammation markers (hs-CRP typically drops)
• Oxidative stress (decreases with removal of seed oils and stabilized blood sugar)

Your lipid profile on carnivore reflects a metabolically healthy, low-inflammation state—even if total cholesterol is "high" by conventional standards.

For more on what your numbers actually mean, read: What Your Cholesterol Numbers Actually Mean.

How to Do a Carnivore Cleanse Properly

Step 1: Choose Your Duration

30 days: Minimum to see results and reset metabolism

60 days: Better for assessing lipid changes and deeper healing

90 days: Ideal for autoimmune conditions and significant metabolic dysfunction

I recommend starting with 30 days. You can always extend if you're seeing benefits.

Step 2: Eat Fattier Cuts

Don't do low-fat carnivore. You need fat for energy, satiety, and fat-soluble vitamin absorption.

Best choices:

• Ribeye steak
• 80/20 ground beef
• Lamb chops
• Pork belly
• Salmon (fatty fish)
• Eggs (whole, with yolks)
• Butter on everything

Aim for 70-80% of calories from fat. Protein should be moderate (not excessive).

Step 3: Include Organ Meats

Organ meats are nutritional powerhouses. Liver especially.

Eat liver once or twice per week (4-6 ounces). Heart, kidney, and tongue are also excellent.

If you can't stomach organs, desiccated organ supplements work.

Step 4: Salt Liberally

You'll lose water weight initially as glycogen stores deplete. This flushes sodium and potassium.

Salt your food generously. Drink bone broth. Consider adding electrolytes if you feel fatigued or get headaches in the first week.

Step 5: Eat When Hungry, Stop When Full

Don't track calories. Don't restrict portions.

Eat until satisfied. Most people naturally eat less on carnivore because fat and protein are incredibly satiating.

Some people do one meal a day naturally. Others eat 2-3 times. Let hunger guide you.

Step 6: Track Markers

Get baseline labs before starting:

• Complete lipid panel (including triglycerides, HDL)
• hs-CRP (inflammation)
• Fasting insulin (metabolic health)
• Fasting glucose

Retest at 30 and 60 days. Track how you feel daily (energy, digestion, sleep, mood, pain levels).

What to Expect

Week 1: Adaptation Phase

You might feel tired, headachy, or irritable. This is "keto flu"—your body switching from glucose to fat for fuel.

Increase salt and water. Push through. It passes by day 5-7 for most people.

Week 2-4: Energy Returns

Energy stabilizes. Mental clarity improves. Cravings disappear.

Digestive issues resolve. Inflammation drops. You start feeling significantly better.

Week 4-8: Lipids Shift

Triglycerides drop. HDL rises. LDL may fluctuate but particle size improves.

Body composition changes (fat loss, muscle retention).

Beyond 60 Days: Deep Healing

Autoimmune symptoms improve. Chronic inflammation resolves. Metabolic markers optimize.

Many people feel so good they extend beyond their initial timeline.

Who Should Try It

Carnivore cleanse is especially useful for:

• Metabolic syndrome or insulin resistance: Resets blood sugar and insulin sensitivity
• High triglycerides: Drops them dramatically
• Autoimmune conditions: Ultimate elimination diet
• Digestive issues: Removes all plant irritants
• Chronic inflammation: Eliminates inflammatory triggers
• Poor response to other diets: Sometimes you need the nuclear option

Common Concerns Addressed

"Won't I Get Scurvy Without Vitamin C?"

No. Fresh meat contains small amounts of vitamin C, and your requirement drops dramatically on carnivore because vitamin C and glucose compete for the same cellular receptors.

No carbs = no glucose = less vitamin C needed. No recorded cases of scurvy in carnivore populations.

"What About Fiber?"

Fiber isn't essential. Many people's digestive issues improve when fiber is removed.

Carnivore diets produce small, infrequent bowel movements because animal protein and fat are almost completely absorbed. This is normal and healthy.

"Isn't Red Meat Bad for Your Heart?"

No. The studies linking red meat to heart disease never controlled for seed oils, sugar, or processed foods consumed alongside the meat.

Traditional populations eating high amounts of red meat (Maasai, Inuit, Mongolian herders) had virtually no heart disease.

The problem isn't red meat. It's industrial seed oils, sugar, and inflammatory processed foods.

"What About the Environment?"

Grass-fed, regeneratively raised animals improve soil health, sequester carbon, and support biodiversity.

Industrial monocrops (corn, soy) for seed oils and processed foods destroy topsoil and require massive pesticide use.

Choose grass-fed and regeneratively raised meat when possible.

After the Cleanse: Reintroduction

Carnivore cleanse is a reset, not necessarily forever.

After 30-90 days, you can systematically reintroduce foods:

Week 1: Add one low-toxicity plant food (e.g., berries, avocado)

Week 2: Add another (e.g., leafy greens, squash)

Week 3: Continue slowly, one food at a time

If a food causes digestive upset, inflammation, or energy crashes, remove it permanently.

Many people end up staying mostly carnivore or carnivore + select vegetables long-term because they feel so much better.

My Results (30-Day Carnivore Cleanse)

I ran this experiment on myself to see what would happen.

Before:

• Total cholesterol: 230
• Some joint stiffness
• Occasional brain fog
• Digestive issues after certain meals

After 30 days:

• Total cholesterol: 198
• Triglycerides dropped 40%
• HDL increased
• Zero joint pain
• Mental clarity excellent
• Digestion perfect
• Stable energy all day

I felt incredible. Energy was consistent. No afternoon crashes. No food cravings. Sleep improved.

I also took Cardio Lipid Complex (a Standard Process supplement supporting healthy lipid metabolism). Whether the supplement or the diet drove the cholesterol drop, I can't say definitively. But the combination worked.

I didn't stay strict carnivore forever. I reintroduced some vegetables, berries, and occasional starches. But I learned which foods work for my body and which don't.

The cleanse gave me data on my own physiology that no doctor or blood test could provide.

The Bottom Line

A carnivore cleanse removes every possible inflammatory trigger: seed oils, sugar, grains, plant toxins, food sensitivities.

It stabilizes blood sugar completely. It provides maximum nutrient density. It corrects omega-6 to omega-3 ratios. It reduces oxidative stress and inflammation.

The result: improved cardiovascular markers, better energy, reduced inflammation, and a metabolic reset.

Triglycerides drop. HDL rises. Inflammation markers improve. You feel significantly better.

Cholesterol doesn't cause heart disease. Inflammation and oxidative stress do.

Carnivore eliminates the causes and provides the nutrients your cardiovascular system needs to heal.

30 days. Just meat, fish, eggs, and animal fats. Track your markers. See how you feel.

You might be surprised.

For comprehensive nutrition strategies and other dietary approaches, visit the Fuel Your Body pillar page.

Interested in a structured metabolic reset or functional nutrition approach? Dr. JJ Gregor provides comprehensive nutritional evaluations and customized dietary protocols at his Frisco, Texas practice. Schedule a consultation to develop a personalized nutrition strategy that addresses your unique health goals and metabolic challenges.