Lecture Notes: Eddie Hall's Carnivore Diet

Introduction to Eddie Hall

• Achievements:
  • World's Strongest Man 2017
  • World Deadlift Record: 500 kg (1,100+ lbs) in 2016
  • World Record for Axle Press: 480 lbs in 2017
  • Defeated Hafthor Julius Bjornsson (The Mountain from Game of Thrones) in a strongman contest
• Personal Life: Three children, one on the way

Transition to Carnivore Diet

• Reason for Diet: Post-retirement health issues including inflammation, tiredness, soreness, and weight gain
• Goal: Lose weight, reduce inflammation, improve health

Eddie Hall's Carnivore Diet Plan

• Foods Consumed:
  • Beef, ribeye steaks
  • Eggs
  • Butter (50 grams per meal)
  • Salmon
  • Biltong
  • Cottage cheese
  • Greek yogurt (Fage, 5%)
• Daily Intake:
  • Calories: ~9,828
  • Fat: ~666+ grams
  • Protein: 892 grams
  • Trace carbs from dairy
• Meal Frequency: 4-5 times per day

Weight Loss on Carnivore Diet

• Results: Lost ~20 pounds in the first month
• Metabolic Explanation:
  • Possible metabolic advantage from carbohydrate restriction
  • Higher energy expenditure when replacing carb calories with fat calories
  • Potential pooping of calories due to changes in bile acid metabolism

Addressing the Carnivore Diet Challenges

• Loose Stools (Carnivore Shits):
  • Transition issue from carb-heavy to zero-fiber diet
  • Advice: Focus on solid fats (ribeye, butter) over liquid fats (olive oil) to manage stool consistency

Understanding Keto Adaptation

• Tools and Measurements:
  • Respiratory Exchange Ratio (RER): Determines fat vs. carb burning
  • Importance of consistent measurement time (e.g., morning)
  • Importance of performance and behavior metrics as indicators of keto adaptation
• Athletic Performance:
  • Ability to burn carbs even when fat-adapted
  • Aim to spare carbs for high-intensity exercises

Personal Experiment on Fat Consistency and Stool

• Test: Eating solid vs. liquid butter on a ketogenic diet
• Outcome: No significant difference in bowel movements
• Consideration: Personal adaptation to liquid fats due to long-term keto dieting

Potential Future Research

• Interest: Explore microbiomes and metabolomes of carnivore dieters like Eddie Hall
• Goal: Determine if a carnivore diet can be healthy

Conclusion

• Eddie Hall's Perspective:
  • Reduced soreness and inflammation
  • Increased activity levels and quality family time
  • Less bloating before training

Stay tuned for more updates and insights on the carnivore diet and Eddie Hall's journey.