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This episode shares six practical, experience-tested tips for starting or restarting a carnivore or meat-based diet in a way that actually supports healing, hormones, energy, and long-term success. Drawing from years of clinical work with thousands of carnivore clients and patients, Judy Cho explains why most people struggle because they under-eat, under-fuel with fat, mismanage electrolytes, or stack too many changes at once. The discussion shares carnivore as a therapeutic elimination diet, not a weight-loss gimmick, and emphasizes clarity of goals, symptom tracking, and personalization over dogma.

The episode covers how to define your “why,” eat enough food, prioritize fat as an energy source, manage electrolytes, navigate digestive and metabolic transitions, and use food-and-mood tracking to fine-tune results. It also introduces the H.O.M.E.S framework (Hormones, Output, Mood, Energy, and Sleep) as a simple way to evaluate whether this way of eating is moving you in the right direction. If you’re considering carnivore for weight loss, autoimmune issues, metabolic health, or chronic illness, this episode focuses on reducing unnecessary stress, avoiding common pitfalls, and building sustainable habits that respect your body’s signals rather than overriding them.

• Define your goals
• Make sure to eat enough
• Fat is not optional
• Electrolytes
• Digestion and the importance of transitions
• Eat the meats you enjoy while documenting in a food and mood journal
• Introducing H.O.M.E.S
• Resolution real talk

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EPISODE RESOURCES
- How Much to Eat on a Carnivore Diet
- Undereating Video
- Carnivore Cure Book
- Food and Mood Journal
- Gut Healing Kit
- Carnivore Elimination Diet
- Gut Healing Video
- Sole Water Video, How-To
- Sole Water Article
- Magnesium DIY Spray
- Hormone Video
- EFH ADH Test
- EFH Personalized Health Plan
- Food Addiction Article
- Atomic Habits Book

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