Podcast Summary: The Dr. Gundry Podcast

Episode: The Best Carnivore Diet for a Health Reset (EP 386)
Date: January 13, 2026

Episode Overview

This episode of The Dr. Gundry Podcast, hosted by Dr. Steven Gundry, focuses on practical strategies for reducing inflammation, improving gut and brain health, and supporting weight management. Dr. Gundry introduces his "Chicken and the Sea" diet—a unique, plant-free, short-term reset. He also examines effective weight loss supplements based on current science and exposes hidden home toxins that may be sabotaging health. The episode is packed with actionable advice, scientific explanations, and clear, step-by-step recommendations for a health reset in the new year.

Key Discussion Points & Insights

1. The “Chicken and the Sea” Carnivore-Style Gut Reset

[02:14–18:18]

• Rethinking Plants for Healing

  • Despite the popular belief that more plants equal better health, Dr. Gundry challenges the notion for those with persistent gut, brain, or immune symptoms.
  • Quote [02:22]:

    "What if for a short time, cutting out plants could actually heal your gut—and in turn, your brain and your emotional health?" — Dr. Steven Gundry

• What Is the Chicken and the Sea Program?

  • A 6–8 week protocol that eliminates all plants and focuses on clean, non-inflammatory animal-based foods:

    • Pasture-raised poultry: chicken, turkey, duck (NO eggs)
    • Wild-caught seafood: fish, shellfish
    • Optionally, fermented dairy from sheep or goats only (aged cheeses, kefirs, yogurts)

  • Key Biological Reason:

    • Poultry and fish contain NEU5AC, a sugar molecule identical to that found in humans, thus reducing inflammation.

    • Red meat and dairy from cows, pigs, and lamb contain Neu5GC, which triggers immune responses and inflammation.

    • Quote [06:18]:

      "We attack the lining of our gut, our joints, our blood-brain barrier, and our blood vessels [when eating Neu5GC]." — Dr. Steven Gundry

    • Neu5GC in dairy is removed by fermentation, making fermented sheep/goat milk products acceptable.

• Unique Allowable Oil

  • Only perilla oil (not olive, avocado, coconut, or ghee) is allowed.
    • Perilla oil blocks LPS (endotoxins) from entering the bloodstream and has shown positive results in Dr. Gundry’s own practice.
    • Quote [08:03]:

      "With these other oils, even my favorite olive oil, LPSs can travel on fats through the wall of our gut. ... Perilla oil blocks them." — Dr. Steven Gundry

• Seasonings and Additions

  • Unrestricted iodized sea salt or iodized Himalayan salt.
  • Dried herbs (rosemary, thyme, oregano), all seaweeds, zest of lime/orange (but not juice), for added flavor.
  • No lemon juice or other plant juices.

• Scientific Rationale

  • Plants contain lectins and oxalates — defensive compounds that often irritate an already damaged gut.
    Temporary removal allows the gut lining to heal and the immune system to reset.

• Intermittent Fasting

  • 16–18 hour fasting window is recommended to allow downtime for gut repair.
  • Quote [13:50]:

    "Your gut wall is a disaster area, and we need time to do the repairs." — Dr. Steven Gundry

• Drinks and Hydration

  • Water (ideally reverse osmosis or mineral sparkling), black coffee (with optional allulose as a sweetener), green and black teas, clean herbal teas.
  • Goat/sheep-kefir/yogurt, raw/low-sugar kombucha also permitted with careful label checking.

• Results

  • Most notice benefits (reduced bloating, clearer thinking, increased energy) within 2–3 weeks.
  • Reintroduction of well-cooked vegetables after 6–8 weeks:
    • Quote [17:27]:

      "Please do not introduce raw kale salads right away. You'll regret it." — Dr. Steven Gundry

• Who Needs This?

  • Especially useful for those with brain fog, autoimmune flares, IBS, chronic bloating, mood swings, or long COVID.

2. Science-Backed Weight Loss Supplements

[20:18–43:16]

• Dr. Gundry’s Top Recommended Categories:

  1. Probiotics

     • Certain strains aid appetite control and prevent absorption of excess calories.
     • Quote [21:53]:

       "Obesogenic bacteria ... actually send text messages to your brain to seek out the foods that they're interested in, which quite frankly, are simple sugars and saturated fats." — Dr. Steven Gundry

  2. Prebiotics

     • Foods and compounds that feed beneficial bacteria; includes fiber and polyphenols.
     • Study cited: Prebiotic fiber suppressed hunger on extended water fasts.

  3. Oleoethanolamide (OEA)

     • A natural compound in olive oil, shown to powerfully suppress appetite.

  4. Korean Pine Nut Oil

     • Increases satiety hormones; inspired by observations of lean squirrel eaters.

  5. Butyrate (Postbiotic)

     • Key for colon health and leaky gut prevention; produced by good bacteria.
     • Most oral supplements don't deliver butyrate to where it's needed unless specially formulated.

  6. Berberine

     • Polyphenol that lowers blood sugar/insulin, acts via metabolic enzyme AMPK.

  7. Chromium Picolinate

     • Regulates glucose metabolism, helps resolve mitochondrial “traffic jams,” and suppresses appetite.

  8. MCT Oil

     • Converts to ketones, increases energy expenditure, triggers mitogenesis, and supports mitochondrial protection.
     • Scientific study: Groups given MCT oil lost more weight than olive oil group, despite identical calories.
       Quote [39:34]:

       "The only difference ... was just the MCT oil, which performed a caloric bypass." — Dr. Steven Gundry

  9. Cissus Quadrangularis

     • Plant-based fat blocker and appetite suppressant; supported by controlled trials showing significant body fat reduction.

  10. Allulose

      • Rare sugar, no calories but acts as a prebiotic, lowers blood sugar, and assists with weight loss.

• Weight Loss Medications Warning

  • GLP-1 agonist drugs can cause unhealthy muscle loss and are best avoided for long-term health.
  • Quote [44:36]:

    "Muscle is what eats the calories that you eat ... the last thing you want to do in weight loss [is lose it]." — Dr. Steven Gundry

3. Cleaning Products: Hidden Home Hazards

[53:23–62:10]

• Top 10 Toxic Cleaning Products and Lifestyle Swaps:

  1. Bleach: Respiratory and skin irritant; linked to increased infections in kids.
     • Swap: Vinegar + hydrogen peroxide.
  2. Synthetic Fragrance: Contains phthalates, hormone disruptors (present in most scented products).
     • Swap: No added scent or natural essential oils.
  3. Laundry Products: Softener, dryer sheets, detergents often contain hazardous chemicals.
     • Swap: Fragrance-free, vinegar rinse, wool dryer balls.
  4. Glass Cleaners: Ammonia is harsh on lungs.
     • Swap: Vinegar & water.
  5. Disinfecting Wipes: ‘Quats’ linked to asthma, hormone issues.
     • Swap: Soap and water.
  6. Drain Cleaners: Highly corrosive and dangerous.
     • Swap: Baking soda + vinegar, boiling water.
  7. Dish Soaps/Detergents: Can contain SLS, fragrances, dyes.
     • Swap: Fragrance-free, safe brands, careful storage of pods.
  8. Antibacterial Sprays: Bad for the microbiome, contain chemical disruptors.
     • Swap: Soap & water, hydrogen peroxide as needed.
  9. Oven Cleaners: Methylene chloride — toxic.
     • Swap: Baking soda paste overnight.
  10. Toilet Bowl Cleaners: Bleach, acids, dyes, often hazardous.
      • Swap: Baking soda, scrub brush, essential oil for scent.
  • Quote [62:10]:

    "You don't need to overhaul everything at once. Start with one thing ... you just might notice clearer breathing, better sleep, calmer skin, fewer headaches." — Environmental Health Expert

4. Listener Q&A and Rapid-Fire Health Tips

[62:35–64:40]

• Magnesium for Depression/Brain Health

  • Magnesium L-threonate may improve mood, especially in winter.
    • Quote [63:41]:

      "I’ve learned a thing or two about how magnesium works, how it supports mood and depression, and how it can be used to support your brain." — Dr. Steven Gundry

• Dangers of A1 Milk

  • Casein A1 is inflammatory, regardless of farming; Neu5GC in all cow’s milk unless fermented.
    • Quote [63:41]:

      "Casein A1 is a lectin-like substance that so many people react to as a foreign substance." — Dr. Steven Gundry

Notable Quotes & Memorable Moments

• “[The Chicken and the Sea Program] gives the gut lining time to heal. The purpose? To improve your mood, your focus, your energy and digestion.” (Dr. Steven Gundry, 03:32)
• “Pastured chicken more and more is now even in Trader Joe's. Organic does not mean pastured…” (Dr. Steven Gundry, 03:51)
• “Every one of my long COVID patients have leaky gut. … Once we fix their leaky gut, it’s amazing what happens.” (Dr. Steven Gundry, 15:48)
• “If you've tried everything and still don't feel right, maybe it's time to take a step back. Strip it down. Let your gut heal. Let your brain reset.” (Dr. Steven Gundry, 17:34)
• “Allulose ... it was the first non-nutritive sweetener recognized by the FDA as a prebiotic.” (Dr. Steven Gundry, 43:16)
• “Big pharma folks want you on a drug for life. … Not a good idea.” (Dr. Steven Gundry, 45:47)

Key Timestamps

| Topic | Timestamps | |------------------------------------------|-------------------| | Intro/theme overview | 00:25–01:00 | | Chicken and the Sea explanation | 02:14–18:18 | | Weight loss supplement science | 20:18–43:16 | | Prescription weight loss drug caution | 43:16–45:47 | | Cleaning toxins & healthy swaps | 53:23–62:10 | | Listener questions/review of week | 62:35–64:40 |

Concluding Takeaways

• Short-term, plant-free, “carnivore” resets (Chicken and the Sea) may be highly effective for gut repair and brain clarity, especially when focused on poultry and seafood—NOT red meat.
• Effective weight management is about microbiome balance (pro/prebiotics, fiber, and postbiotics), supporting natural satiety, and avoiding muscle-loss pitfalls of pharmaceutical shortcuts.
• Seemingly harmless cleaning routines may sabotage health; smart, simple swaps can quickly reduce toxic loads.
• Empowerment comes from self-education, tracking individual food responses, and making sustainable changes.

For More

• Find related protocols and food lists in The Gut Brain Paradox book
• Sign up for Dr. Gundry’s newsletter and visit drgundry.com for supplementary resources