Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

Tell Me More
Stay Connected
September 27, 2016

10 Ways to Optimize Your Meat Consumption

By Mark Sisson
21 Comments

X Ways to Optimize Your Meat Consumption in lineIn many ways, the Primal Blueprint developed and grew as a response to the ridiculous overreach of conventional wisdom. I only started looking for new ways to eat and train after doing everything “right” ruined me. All that nonsense about saturated fat and cholesterol clogging your arteries, carbohydrates being required for “energy,” healthywholegrains offering nutrients you couldn’t get anywhere else and lifelong protection from disease was so odious and obviously incorrect that it drove tens of thousands of people into the waiting maw of MDA. Perhaps the biggest piece of faulty conventional wisdom is the supposed lethal danger of meat. When you feel great eating meat every day, when a rare steak seems to improve your performance in the gym, when you tried going vegetarian for that hot vegan girl one time and ended up gaining ten pounds of belly fat, it’s hard to believe the experts.

And so you go the other direction. You eat as much meat as you can physically stomach. You eat bacon every morning, burgers every afternoon, and steak every night. If some is good, and the claims of meat’s lethality are erroneous, surely most is best. It’s an understandable backlash.

But it’s probably not the best way forward.

Just because conventional wisdom got animal flesh wrong doesn’t mean there aren’t better and worse ways to eat it.

Just as I’d say with any otherwise healthy food—cheese, almonds, broccoli, spinach, eggs, sweet potatoes—there are limits to healthy consumption. You shouldn’t eat unlimited amounts of anything. There are always downsides.

1. Eat lots of animals, not lots of one animal

Every other year or so there’s a study showing that [enter meat of choice] contains a harmful compound that’s almost certainly killing you. It’s red meat and Neu5GC causing inflammatory diseases like cancer and Hashimoto’s. Or it’s red meat causing increased TMAO production, spurring heart disease. Or wait, it’s fish causing even greater levels of TMAO production. And watch out for chicken; it’s full of omega-6 PUFAs.

I’m not even saying that research should be ignored. It may very well be telling part of the story. Paul Jaminet’s coverage of the Neu5GC issue in particular is somewhat compelling and makes me think twice about eating red meat every single day. Just don’t let it paralyze you. If you ask the “experts,” there’s something “wrong” with almost every meat out there. So spread the “damage” by eating a variety of animals.

Eat ruminants (beef, bison, lamb, pork).

Eat birds (turkey, chicken, duck).

Eat fin fish (salmon, cod, halibut, sardines).

Eat shellfish (oysters, clams, mussels).

Eat cephalopods (squid, cuttlefish, octopus).

Eat insects.

2. Take steps to mitigate excess iron intake

If you eat a lot of red meat, be aware of your iron status and make adjustments if necessary.

Eat calcium-rich foods with your meat. This reduces iron absorption and, in animal studies, reduces the carcinogenicity of dietary heme. In fact, animal studies that show links between red meat/heme intake and colorectal cancer use low-calcium diets. The cancer won’t “take” on high-calcium diets.

Favor SFA over PUFA. PUFAs seem to make heme iron more carcinogenic than SFAs, which are protective. A recent paper suggests that PUFAs make heme more carcinogenic than SFAs. Mice were split into three groups. One group got heme iron plus omega-6 PUFA (from safflower oil). One group got heme iron plus omega-3 PUFA (from fish oil). The third group got heme iron plus saturated fat (from fully hydrogenated coconut oil, which contains zero PUFA). The fecal water of both PUFA groups was full of carcinogenic indicators and lipid oxidation byproducts, and exposing colonic epithelial cells to fecal water from PUFA-fed mice was toxic. The coconut oil-derived fecal water had no markers of toxicity or lipid oxidation.

Give blood if you have iron overload (and maybe even if you don’t). Blood donation is a fast, easy way to reduce iron levels in your blood.

3. Don’t grill, sear, and char every piece of meat you eat

Healthy people can easily handle a seared piece of meat or crispy roasted chicken. A lovely seared steak, rare on the inside, is perfection. That’s no mistake; that’s our biology responding to a bolus of important nutrients. There’s even a good chance that the occasional intake of high-heat carcinogens provokes a beneficial hormetic response.

Don’t stress out over this—despite their love of grilled red meat, Argentines have some of the lowest rates of colon cancer in the world—but don’t ignore it, either.

4. If you’ve got type 2 diabetes or insulin resistance issues, limit high-heat cooked meat

I know I know. That crispy chicken skin is the best part of a roasted bird. But the evidence is pretty clear that for folks with type 2 diabetes, insulin resistance, and other hallmarks of the metabolic syndrome, reducing intake of dietary AGEs (advanced glycation endproducts, formed during high-heat dry cooking) can improve outcomes.

Keep eating the meat—a higher-fat, higher-protein, lower-carb Primal way of eating that includes animal products can really help type 2 diabetics—but focus on gentler cooking methods:

  • Use liquid—moist cooking.
  • Use lower heats.
  • Use shorter cooking times (learn to love rare steak).
  • Use marinades, especially acidic ones (lemon juice, lime juice, vinegar).
  • Cook with spices and herbs, many of which inhibit AGE formation.

Notice I didn’t say “boil your meat.” That’s extreme. You’ll still have tons of flavor with gentle cooking—think braises, stews, soups, broths, and other similarly delicious ways to eat—while limiting the Maillard reaction.

5. Eat the whole animal—or a facsimile of it

I don’t mean you have to haul an entire steer into your kitchen. But do try to recreate the effect of eating the entire animal, which is how humans consumed “meat” for hundreds of thousands of years. Get the bones, scrape the marrow, and make broth. Eat the offal, especially the liver and heart. Don’t toss the skin (and consider asking your butcher for extra swathes of it!).

6. Eat plenty of plants

A couple years ago, I made the case that vegetables, herbs, and other edible plants are especially important for meat eaters. I stand by that.

Cruciferous vegetables like broccoli counteract the formation of potentially harmful meaty compounds in the gut. Coffee, tea, and red wine also have similar effects (although we don’t often think of them as plants, these drinks are made from plants).

When used in marinades, plants like ginger and garlic can prevent the formation of carcinogens in meat exposed to high-heat cooking techniques.

7. Eat plenty of prebiotic fiber

A few years ago, a study came out seeming to show that a high-meat diet leads to unhealthy gut biome, whereas a low-meat diet has the opposite effect. Except that the high-meat diet was more of an all-meat diet consisting entirely of cold cuts, cheese, bacon, and BBQ. It was entirely bereft of prebiotic fiber, or vegetation in general.

The low-meat diet, meanwhile, featured lentils, squash, tomatoes, rice, garlic, onions, granola, mangoes, and bananas—except for maybe tomatoes and rice, all dense sources of prebiotic fiber. What’s stopping someone who eats a decent amount of meat, cheese, bacon, and BBQ from also eating fiber-rich foods?

Nothing.

There’s even a ton of research showing that resistant starch consumption makes red meat less carcinogenic. Maybe a couple spoons of raw potato starch or a serving of resistant starch potato salad are good side dishes next time you have a steak.

8. Eat plenty of collagen

Meat is one of the richest sources of methionine, an essential amino acid. But there’s some evidence, albeit mostly in animals, that excessive methionine can depress lifespan and that putting rats on a low-methionine diet extends their life. Where does collagen come in?

Collagen is the single best source of glycine, an amino acid that “balances” methionine. In those same rats, adding glycine to a methionine-rich diet restores longevity

You can do this by eating collagenous cuts, like ears, feet, skin, tails, and shanks. You can do this by using supplementary collagen (or eating foods that contain it). You can make healthy gelatin snacks with powdered gelatin (I like using green tea as the base).

9. Eat grass-fed and/or pasture-raised

Grass-fed and pasture-raised meat is better for you (more nutrients, better fatty acid profile, more healthy trans-fats), better for the environment, and better for the animal (a grass-fed cow has a happy life and one really bad day). If you intend on making meat a significant part of your diet, you should emphasize its quality.

Another little-known benefit of grass-fed meat? Pastured animals allowed to eat fresh grass, wild forage and herbs will effectively produce antioxidant-infused meat with greater oxidative stability than animals raised on concentrated feed.

10. Make sure you’re eating the right amount of protein

Sometimes we eat too little protein. Sometimes we eat too much. Review those two posts plus this one and confirm that you’re eating the right amount of protein for your age, activity level, and health status.

That’s it, folks: 10 ways to make your meat-eating healthier and more effective.

What did I miss? How do you optimize your meat intake?

Thanks for reading.

phc_640x80

Subscribe to the Newsletter

If you'd like to add an avatar to all of your comments click here!

Leave a Reply

21 Comments on "10 Ways to Optimize Your Meat Consumption"

avatar

Sort by:   newest | oldest
Elizabeth
7 months 28 days ago
Wow, I feel pretty good after reading this. I am definitely eating a variety of animals (but no insects…just not going there!). Everything I prepare at home is pasture raised in the case of meat, or wild caught in the case of fish. I love eating the skin of salmon and roasted chicken, and definitively get plenty of collagen. And I eat tons of veggies…although I still feel I need to get a little more variety in that area. I think when a lot of people first start paleo/primal they think it is about all meat, all the time, but… Read more »
His Dudeness
His Dudeness
7 months 27 days ago

There isn’t much of a difference between shrimp and insects, though to be honest, unseasoned crickets don’t have much of a flavor.

Tiffany
Tiffany
7 months 25 days ago

I’m with you on the insects, Elizabeth. Not happening. Never.

Shary
Shary
7 months 28 days ago
Good article. I’ve never been able to buy into the idea that red meat is inherently carcinogenic. I, for one, happen to feel best on a diet that’s high in red meat, although I do eat a variety of animal protein as well as a lot of fruit and vegetables. From a strictly ethical standpoint, I would be a vegetarian if I could. I tried it, and health-wise it doesn’t work for me. The body will let you know what it needs if you pay attention. Too many people never make the connection between what they eat and how they… Read more »
Tiffany
Tiffany
7 months 25 days ago

Your comment comforts me a little. I struggle with wanting to be vegetarian/vegan for ethical reasons, but every time I go so much as a day without meat my energy levels drop significantly, especially if I don’t have meat in the mornings. And as carbs are the base of a vegan diet, I don’t think I’ll ever thrive on such a diet. I say I’d probably eat that lab-grown burger if they ever bring it to market for a reasonable price. That is, if they don’t mess with it to make it ‘lower in saturated fat and cholesterol’.

barry
barry
7 months 28 days ago
I would like to know your opinion on eating raw meat and what type of impact cooked meats have in controlled studies. I try to eat at least a piece of raw grass-fed meat and raw wild salmon every week. Cooking, like you stated, increases certain carcinogens but it also oxidizes cholesterol which is one reason I think studies always show a correlation between meat consumption and heart disease. People should learn to eat more rare meats and try to incorporate some raw meat in as well, but that’s just my opinion. Price Pottenger’s research into a raw omnivore diet… Read more »
Shary
Shary
7 months 27 days ago

Barry, I never eat raw meat. I like steak that’s medium-rare, but it is cooked enough to get rid of bacteria. I think you’re taking some degree of risk when you eat raw meat due to various pathogens that are picked up during processing, no matter how healthy the animal was prior to slaughter.

barry
barry
7 months 26 days ago
Not if you prepare the meat properly. Marinating it in things like ginger root an lemon kills any potential pathogens. You can also freeze it first and that kills pathogens. Traditional cultures have eaten raw meat for thousands of years. You do take a risk, but no more so then any other raw food. Raw spinach kills more people every year than raw animal products. I eat both raw meat/fish and raw dairy on a regular basis and I’ve never gotten sick. That being said, to each is own. Some people feel it isn’t worth the risk, however there is… Read more »
Kyle
7 months 28 days ago

As always, incredibly informative. Definitely going to make an effort to get more plants and prebiotics in the diet. Also, the calcium-rich foods and SFA over PUFA for mitigating excess iron intake is good to know.

Lisa
Lisa
7 months 28 days ago

I love me some raw chicken hearts. I eat about 6 of them per day that I get from a local farm. I have been doing this for years and have wondered about the nutrient breakdown.

Daniel
Daniel
7 months 28 days ago

“Collagen is the single best source of glycine”

Well, technically, glycine is the best source of glycine. You can buy it in bulk on Amazon for $10/lb. That’s comparable to the pricing on most gelatin powders, except gelatin is only about 30% glycine so gram-for-gram glycine powder is actually about 1/3 the cost of gelatin. It’s very sweet, almost as sweet as sucrose, and makes an excellent sugar substitute. Much easier and tastier than trying to add gelatin to everything.

paul
paul
7 months 28 days ago

Wild game is the best!!!!!

Peter....
Peter....
7 months 28 days ago
Maybe….. maybe not. Two points…. the first is that wild game meat is typically very lean. You have to deliberately go looking for the fatty parts – caul and kidney fat – and the fatty organs if you are to avoid over-balancing in favour of protein. The second is that wild game in fringe farming country is as likely, if not more so, to have grazed on crops and pastures to which chemicals have been applied. All registered agricultural chemicals have required withholding period – a set time after application in which the crop cannot be harvested and the pasture… Read more »
b2curious
b2curious
7 months 26 days ago

A family friend can attest to the fact that “deer and other wild game are inclined to jump fences.” He just cannot keep the deer out of his pumpkins, Since his family farm does corn mazes, and sells pumpkins and mums every fall, deer are a real problem for him.

whiskeytangofoxtrot
whiskeytangofoxtrot
7 months 25 days ago

Send me the GPS co-ordinates and I’ll be right over with my bow to help “solve” this “problem”

GIGI
7 months 27 days ago

When it comes to my red meat consumption, I am INSANELY strict and will ONLY consume grass-fed/finished meats. Bison, Elk, Venison, Beef, Ostrich, Goat, Wild Boar – you name it! And I love switching them up too, because their flavors are all so very different! I highly recommend you guys try and find some of these exotics!

Pinky Yadav
7 months 27 days ago

If you want reduce the risks being fat then you should exchange your meat eating habit with eating following foods paneer, milk, curd, green vegetables, cucumber, watermelon and lots more. If you unable to the habit of eating meat then you can eat eggs instead of meat this will defiantly make you healthy and fit.

Starmice
Starmice
7 months 27 days ago

I came up with a cool hack for #5 – with our grass-fed beef order we get all the free bones, etc we want, and if we ask ahead of time, they’ll throw in pork skin. Then when I make broth, I throw a bunch of the pork skin in and cook it for a day, then take it out, put them on a baking sheet and cook them into pork rinds. Then the broth also comes out really thick and gelatinous!

beto
7 months 27 days ago

Other very good post

pigs
pigs
7 months 27 days ago

pigs aren’t ruminants

Tiffany
Tiffany
7 months 25 days ago

I enjoyed these tips, though they also make me a bit sad as I still can’t afford grass-fed meat, or much variety with meat in general. But I can add more resistant starch and plants. I’ll also totally take more free Primal Kitchen dark chocolate almond bars. I could eat those every day no problem. 🙂

wpDiscuz