Is Fiber Useless? The Carnivore Diet Thinks So | Ep 333

Grab your FREE Nutrition 101 Guide for Body Composition to build a flexible, evidence-based approach to eating that supports your physique goals without restriction or dogma: https://www.witsandweights.com/free/nutrition-101-guide -- The carnivore diet community claims fiber is unnecessary, even harmful. But what does the science actually say? Learn why fiber does far more than "keep you regular," how eliminating it affects everything from muscle building to longevity, and how to make evidence-based decisions about fiber intake for your goals. Main Takeaways: Fiber produces short-chain fatty acids that reduce inflammation and enhance muscle protein synthesis Going zero-fiber may provide short-term symptom relief but creates long-term health risks (15-30% higher disease rates) The carnivore claims about fiber being "non-essential" ignore massive benefits for satiety, hormones, and gut health Smart approach: Address root causes of digestive issues rather than eliminating all fiber permanently Related Episode: The Blue Zone Hoax (and Other Diet Myths That Won’t Make You Live Longer) | Ep 330 Timestamps: 0:01 - The fiber war (Carnivore vs. mainstream nutrition) 4:30 - What fiber actually does beyond BMs 5:51 - How fiber affects muscle building and hormone production 8:33 - The carnivore honeymoon period and what happens long-term 11:56 - Gut bacteria changes and health consequences 14:58 - Debunking carnivore claims about fiber 19:53 - 15-30% lower all-cause mortality with higher fiber 21:37 - How to optimize fiber intake 24:56 - The surprising link between gut bacteria and protein synthesis for building muscle Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram