Prosper With Wayne – Creating Health, Wealth & Happiness
Elimination Diets, Carnivore, and Fermented Foods: What Actually Helps?
Wayne Sutton explores why removing foods can be more powerful than adding more supplements, and why elimination diets, including carnivore, have become so popular. He also looks at the role of fermented foods and makes the case for personalized nutrition over food ideology.
In this solo episode, Wayne shares his own experience with Crohn’s, IBS, inflammation, brain fog, and reintroducing foods to see what changes. He also walks through research on elimination diets, red meat, low carb eating, processed meat, and fermented foods.
Key topics
Wayne argues that many people feel worse because they tolerate too many foods poorly, not because they need more “superfoods.”
Elimination diets work by creating a baseline, then reintroducing foods one at a time to see what triggers symptoms.
He notes elimination diets are used clinically for food allergies, intolerances, and gastrointestinal conditions.
Carnivore is presented as an aggressive elimination diet because it removes sugar, grains, seed oils, alcohol, ultra-processed foods, and many common triggers.
Wayne cites a 2021 survey of 2,029 adults on carnivore, reporting that 95% said their health improved, while also noting the study was self-reported and not randomized.
He challenges the idea that red meat automatically harms the heart, referencing randomized trial data that did not show major differences in LDL, HDL, total cholesterol, or blood pressure.
He distinguishes unprocessed red meat from processed meat, noting that processed meat has been linked to higher all-cause mortality in large analyses.
He explains why low carb research matters, since carnivore is an extreme form of carbohydrate restriction.
Wayne questions the blanket claim that everyone needs lots of fiber, especially for people with digestive issues like Crohn’s, IBS, and IBD.
He shares his own pattern of feeling better on strict or mostly carnivore, then getting brain fog, fatigue, and inflammation back when he reintroduces certain foods.
Fermented foods like yogurt, sauerkraut, and kimchi are highlighted as a separate but interesting category because they may improve microbiome diversity and reduce inflammatory markers.
The bigger point, Wayne says, may be real food versus industrial food rather than plant versus animal.
Timestamps
00:00 - Why removing foods may help more than adding supplements
01:11 - Opening the carnivore and elimination diet conversation
02:18 - How elimination diets work as nutritional detective work
03:09 - Clinical use of elimination diets for gut and allergy issues
04:02 - Why you do not always need to know the trigger before removing it
05:25 - Carnivore as an aggressive elimination diet
06:21 - Why reducing hundreds of ingredients can change how you feel
07:09 - A 2021 survey of 2,029 carnivore eaters and reported health gains
09:29 - The myth that red meat automatically destroys heart health
11:18 - Processed meat versus unprocessed meat matters
12:48 - Why low carb research matters for the carnivore discussion
14:04 - The fiber debate and why symptoms matter more than dogma
15:42 - Wayne’s own reintroduction experience with brain fog and inflammation
16:10 - Why fermented foods belong in the conversation too
16:39 - Stanford research on fermented foods, microbiome diversity, and inflammation
19:37 - Real food versus industrial food as the bigger nutritional divide
20:33 - What happens when someone swaps ultra-processed food for eggs, beef, fish, and water
21:58 - Establishing a baseline and reintroducing foods strategically
23:26 - Myth-busting: scurvy, heart disease, and anti-plant absolutism
25:07 - Why results matter more than dietary identity
26:06 - Personalized nutrition, biomarkers, and fermented foods
27:04 - Final advice: stop eating like everyone else if it is making you sick
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