nutritionwithjudy

HOLISTIC HEALTH NUTRITION

#Carnivore75Hard Frequently Asked Questions

1. What if I lose a day?

Andy Frisella recommends starting over. If you are on Day 50 and you don’t complete your 5, then you are back
at Day 1. I’ll leave this up to you but join us for the entire time. Don’t think just because you “fell off” on Day 5,
that you are no longer part of the journey and that gives you all the reason to party hard with carbs. You are in
it until the end.

If you fall, pick yourself up and keep going.

2. What can I have during the fasting period?

Water, black coffee, teas with no added anything and electrolytes with NO sweeteners.

(PS. Water + real salt is ideal). Maybe magnesium topical spray. That’s really all you need.

(PPS. all teas other than herbal teas are very high in oxalates. most herbal teas have no caffeine)

NOTHING else.

No on bone broth.

Rest your gut and heal your gut. Nothing works better than fasting for the long term.

3. Can I modify the 5 items?

Unfortunately, no. Each item was thoughtfully included. You can always work out more, fast longer and eat a
stricter carnivore diet but the minimum requirements for the challenge are listed.

4. Why outdoors?
Because just like in life, you can’t control everything. You can’t control the weather and you can’t control how
much snow is outside. But that’s real life. Figure it out. While you can hate the challenge on days you’re in 0
degree weather completing your 15 minutes of movement, you’ll come out stronger than you thought you
could be. It’s the beauty of human grit and resiliency and YOUR demonstration of it.

5. Why isn't snacking allowed?

Eat your nutrients in your meals. So if you have 2 meals that day, don’t snack in between. If you have to make a
small-ish snack a meal, that’s fine.

It’s not about the carnivorous foods your consuming, but the goal is no grazing during your eating window. This
will help you focus on nutrient dense meals and ensuring you are nourished during those meal times.

Also, it will help lower insulin and optimize health.

We aren’t meant to snack often. It’s a food-industry-man-made thing.

Be your Best Self | Live your Best Life

 nutritionwithjudy
HOLISTIC HEALTH NUTRITION

6. How do I get community support?

Follow #Carnivore75Hard on social media. You will be able to support others and also feel supported. We are all
in this together.

7. Is seafood permitted?
Yes! Fatty fish, cod liver, all fish eggs and oysters are VERY nutrient dense.

8. Sweeteners and Sugar?

Many sweeteners are considered safe from a glucose monitoring perspective. Well, fruit also doesn’t always
raise glucose blood measures as it’s primarily fructose.

There are studies that have shown that stevia has an impact on insulin. We are trying to tame insulin and
sweeteners do not help with that.

Sweeteners are very sweet compared to table sugar. You will never let go of your sugar fix if you don’t remove
sweeteners.

Did you know that most overweight people that order at fast food restaurants, drink diet soda?
Remove sweeteners.

I’ll leave you with this. Erythritol is made from corn. Where the sugar from the sweetener? How processed is
erythritol?

Added sugars – read my immune and sugar post.

You have almost 90,000 meals in your lifetime. You can survive with 225 meals not having sugar. (less if you eat
less than 3 meals a day).

ZERO sugar or sweeteners. None. If you are craving sugar or something sweet, eat a 2 TBSPs of cold butter. No
joke. Often times it kills the sweet craving.

You will feel amazing sans poisonous sugar and sweeteners. I promise you that.

9. Can I drink milk? There's technically sugars...

The only milk I recommend is raw goat’s milk. You can read why here.

But many of us drink milk and since it’s part of the animal kingdom, it’s fine.

And technically, some cheeses and heavy whipping cream has sugars.

But please don’t rationalize added sugars this way. If your bacon has sugar, it’s not allowed. Find bacon
that has no sugar.

Be your Best Self | Live your Best Life

 nutritionwithjudy
HOLISTIC HEALTH NUTRITION

10. Coffee and tea allowed?

Ideally, no but we’ll keep it in. If this is the ONE reason people use to quit this challenge, let’s permit it so that
there are no justifiable reasons to quit.

Read this and maybe you’ll quit coffee (says the hypocrite that is currently back to drinking one cup daily)

When you’re struggling using the “well, technically I already lost because I had coffee so F it” is REALLY easy to
rationalize.

So coffee is in. No Excuses

11. How about Coffee and Heavy Cream? Can you have it during fasts?
Only thing to consume during fasting is: salt, electrolytes, water and maybe black coffee or plain tea.

Teas other than herbal teas are very high in oxalates. Not a good idea.

Have your heavy whipping cream and coffee during your eating window. It is not good for digestion to drink
coffee with meals so while HWC technically has calories and can even be considered a snack, have your coffee +
cream away from your meals BUT DURING your eating window.

12. Can I chew gum? Mints?

No. All mints and gums use sweeteners or sugars.

100% no.

Lots of water for fresh breath.

13. Can I drink alcohol?

Andy Frisella says No.

BUT I don’t want ANYONE using the excuse that they can’t do this challenge because on holidays, or on
weekends they HAVE to drink.

While I don’t advise it, I’ll leave it up to you. You are focusing on so many things in this challenge. I think
cutting coffee and alcohol would let you feel amazing but you will not be disqualified for keeping them in.

14. Macros? Calories? Protein/Fat?

There are no rules with how much to eat and what to calculate into a calculator. This is about healing and
showing strength and grit. It is not about losing weight (although many will). Eat to satiety and eat to heal.

Get into a parasympathetic state, mindfully eat and listen to your body. It usually won’t steer you wrong.

Be your Best Self | Live your Best Life

 nutritionwithjudy
HOLISTIC HEALTH NUTRITION

15. What about supplements?

YES! Take your supplements. Changing the info about vitamin C. I don’t think you NEED to take vitamin C but if
you are concerned because you’ve been taking it, by all means, continue your supplement protocol. I cannot
recommend supplement transitions without working with you as I don’t know your bioindividual needs.

I am a big believer in healing your systems (e.g., digestive system) with supplements but over time, the goal
should be no supplements. (THIS IS NOT A RULE FOR THE CHALLENGE).

When we add certain nutrients, we constantly throw the body’s homeostasis off. This requires a constant flow
of exogenous supplements. No supplement will ever balance nutrients the way foods do. (think bioavailability)

Eat nutrient dense foods. Let your body find its homeostasis. If you’re not eating adequate nutrients, your body
will let you know (aka symptoms).

If you want to keep your supplements, that is fine. I leave it up to you.

With fiber, I recommend removing it as we don’t need it from plant sources. We also will never become regular
on our own. For gut health, consume butter for its butyrate and run on ketones for its beta hydroxyBUTYRATE.

You don’t need fiber powder and supplements unless you have a health condition. Again, use your discretion.

16. What about exogenous ketones? (BHBs?)

No sweeteners during this challenge. None.

If you have a PLAIN, no flavored BHB, then you can take it. But almost all companies have sweetener and
flavoring.

17. Can we fast longer?

Absolutely!

I plan to fast longer. Do what is “HARD” for you. (At minimum doing the baseline)

18. Is fasting safe when breastfeeding or pregnant?

16:8 should be safe but JUST IN CASE, I’d recommend 12:12 or 14:10. Never put your baby or yourself at risk.

Use your judgment.

19. Fasting causes adrenal fatigue, messes with hormones?

No. 16:8 will not cause adrenal fatigue unless you are under eating throughout the day.

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 nutritionwithjudy
HOLISTIC HEALTH NUTRITION

20. Holidays? Get-togethers? Freebie days?

No, sorry.

This is a HARD mental fitness challenge. Eat turkey on thanksgiving without any of the sides. Eat ham on
Christmas. If there’s sugar on the skin, remove it. Eat a hamburger patty or a hot dog without the bun on the
Fourth of July.

COMPLETE the carnivore 75 hard 100% clean. You won’t regret it.

21. Lemons and Limes for garnish or marinades?

While they technically are not carnivore, if it helps you to eat meats and stay carnivore, you can have them.

Use your discretion and what you think is right.

My hard rule is no sugars or sweeteners.

22. Hot sauces and spices?

Yes, that’s fine. If that will allow you to stay course, it’s fine. But sauces but no peppers.

Meaning seasonings and sauces are fine (thought they may cause some inflammation!) but no actual
vegetables!

Be your Best Self | Live your Best Life

 nutritionwithjudy
HOLISTIC HEALTH NUTRITION

About Me

Judy Cho is a certified Nutritional Therapy Practitioner. She also holds a degree in Psychology and
Communications from the University of California, Berkeley. Judy works with clients by focusing on the root
cause for an array of health struggles and disease. Together, they work to create individualized solutions that
are sustainable for the long term.

Empowering clients with the knowledge and individualized tools to change their diet, while being there as
a beacon of support and encouragement, has been a rewarding experience.

Prior to becoming a nutritional therapist. Judy Cho was a management consultant and she now leverages her
psychology degree and nutritional therapy education to help serve the community in the most effective ways.
Judy is a nutritional advocate for the Carnivore diet and on most days her kids follow a low carb diet. Judy
focuses on debunking nutritional misinformation and promoting self-knowledge and self-advocacy. She
shares bite-sized holistic nutrition information with her infographics on social media platforms. She is
passionate about helping people to be their best selves and live their best lives.

Thank you for being fighting for optimal health. Thank you for choosing to be your best self.

In love and health,

www.nutritionwithjudy.com
www.carnivorecure.com

Be your Best Self | Live your Best Life

 nutritionwithjudy
HOLISTIC HEALTH NUTRITION
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Be your Best Self | Live your Best Life

 nutritionwithjudy
HOLISTIC HEALTH NUTRITION

Be your Best Self | Live your Best Life

 nutritionwithjudy
HOLISTIC HEALTH NUTRITION

Be your Best Self | Live your Best Life

 nutritionwithjudy
HOLISTIC HEALTH NUTRITION

Be your Best Self | Live your Best Life

 nutritionwithjudy
HOLISTIC HEALTH NUTRITION

Be your Best Self | Live your Best Life