Dave Rubin has transformed his health through a modified carnivore diet that emphasizes high-quality animal proteins and minimal processed foods. The popular podcast host credits this dietary approach with reversing his stress-induced alopecia areata, a condition that caused significant hair loss.
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Rubin’s eating plan centers around organic, grass-fed animal products and eliminates most sugars and processed foods. His approach was influenced by Jordan Peterson, who experienced dramatic health improvements on a similar carnivore protocol. The diet focuses on , allowing for occasional flexibility while maintaining core principles.
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typically consists of a couple of organic eggs from regenerative farms cooked in grass-fed butter, sometimes accompanied by black coffee or coffee with a splash of grass-fed whole milk. Rubin occasionally skips breakfast entirely, practicing intermittent fasting.
features an organic strip steak baked at 450°F with simple salt and pepper seasoning, often paired with riced broccoli or chicken thighs. This approach keeps meals simple and protein-rich while remaining cost-effective and easy to prepare.
continues the pattern with steak, salmon, or chicken served alongside vegetables, maintaining minimal carbohydrate content.
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Sugar reduction represents the most critical change in Rubin’s dietary transformation. He has virtually eliminated desserts and high-sugar beverages, limiting sweet treats to perhaps once monthly. This dramatic sugar reduction appears to be central to his health improvements.
Rubin also modified his alcohol consumption, switching from wine to tequila due to its lower sugar content and better effects on his sleep quality and morning energy levels. This change reflects his overall commitment to reducing sugar intake across all food and beverage categories.
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The dietary changes have produced significant health improvements beyond addressing his alopecia. Rubin reports better energy levels, improved sleep quality, and overall enhanced well-being. His experience demonstrates how eliminating ultra-processed foods and focusing on whole, unprocessed animal and plant foods can benefit individuals with autoimmune conditions.
