The Carnivore Hybrid: The Nutrition Blueprint That Finally Fixed Everything.
Why every diet I tried failed, how the Carnivore Hybrid was born, and how men over 40 should eat for real testosterone, real energy, and real peace in their gut again.
I didn’t build the Carnivore Hybrid to be trendy.
I built it because every other nutrition model failed me.
I had tried it all:
Paleo, keto, vegan, low-fat, high-carb, IF, OMAD, macro counting, calorie counting, gut healing protocols, elimination diets…
You name it… I’ve probably done it!
And I’ll be honest, each one gave me a flicker of hope.. but then it was followed by a slow, humiliating unraveling.
I was either inflamed, constipated, wired, foggy, bloated, or starving. Sometimes all at once.
And what made it worse?
I wasn’t lazy.
I wasn’t undisciplined.
I followed the plans like a soldier… I weighed food… I took notes… and I tracked everything.
But the more “optimized” I became… the worse I felt.
My gut was wrecked.
My sleep was erratic.
My sex drive was MIA.
And my testosterone kept flatlining.
Doctors shrugged. “Labs are normal.”
Trainers said “Just train harder.”
Biohackers threw me another supplement stack.
None of it worked.
Until I stepped back and asked one simple question:
“What would a man eat… if he wasn’t trying to ‘optimize’ anything but just to function as nature intended?”
That one question changed everything.
It led me back to food… not formulas. And to rhythm… not restriction.
And to what I now call the Carnivore Hybrid…
The only template I’ve found that restores digestion, rebuilds testosterone, and returns a man to feeling like himself again.
Not a theory.
Not a fad.
Not a cleanse.
Just human food… eaten in a way that actually works for a fierce and commanding male body.
Let’s break down how I got here… and why I believe this is the last food strategy you’ll ever need.
Why Most Diets Fail High Testosterone Men (Here’re 10 core truths that destroy mainstream templates).
And why the modern nutrition world is built for fragile people, not for disciplined men who want real energy, deep sleep, and powerful testosterone levels.
Let’s cut the nonsense.
I’ve been in the men’s health space for 11 years and I’ve decided that most nutrition plans are built by either:
Calorie-obsessed gym bros who take gear
Orthorexic wellness coaches who weigh almonds
Plant-based fanatics who think steak is a crime
“Longevity” influencers who look like they’re dying slowly (David Sinclair, cough, cough)
None of them are eating for what you need:
High, stable testosterone
Bloat-free digestion
All-day energy
Deep, unbroken sleep
And rock-solid emotional stability
They’re eating for body image, algorithms, or fear of death.
Here’s why their templates never work for men like us:
1. Tracking Macros and Calories
The promise: Control and absolutely precision.
“If you can track it, you can change it.”
The reality?
You become a neurotic wreck.
You spend more time measuring than living. Every bite becomes a decision tree. And every meal becomes a spreadsheet.
You stop trusting your body and you start outsourcing hunger to an app.
And even worse…
Your nervous system stays locked in sympathetic mode (fight or flight). Food becomes stress.
That alone will tank your testosterone, stall fat loss, and keep your body inflamed.
Control is not the same as freedom.
(I could into detail on the huge logical pitfalls behind calorie counting here)
2. Keto, Low-Carb, and Carnivore Extremes
Cutting carbs can help short-term.
But most men confuse therapeutic with sustainable.
So they go all-in… Zero carbs… Bacon every meal… “Bulletproof Coffee” as a breakfast.
And then, they feel sharp for 3 weeks… then crash.
Why?
Low thyroid output (T3 tanks)
Sleep disruption (glycogen starvation)
Low libido (testes need carbs to produce testosterone)
Cortisol stays chronically elevated
Gut motility slows down (no insoluble fiber and prebiotic bulk)
It’s not “fat-adapted”… It’s “fuel-deprived.”
And for most high-performing men, especially over 40, the long-term cost isn’t worth the short-term leanness.
3. Fasting Like a Monk.
Intermittent fasting sounds productive.
Skip breakfast… Eat in a window… Maximize “autophagy.”
But when done chronically, it wrecks circadian biology.
Morning cortisol stays high… Testosterone stays low… and you flatline dopamine by noon.
And because you’re under-fed when your body wants fuel most (morning), you set off a downstream panic pattern.
Your body doesn’t trust you anymore so what does it do?
It stores fat, slows thyroid, and tanks libido as a protective mechanism.
You’re not “disciplined.” You’re just starving yourself at the wrong time of day.
4. Going Vegan or Plant-Heavy.
Men do this in the name of “detox.”
They start guzzling green juices, blending chia, and preaching about fiber.
Within 30 days:
Bloating goes up
Erections go down
Hair thins
Strength vanishes
Why?
Because the average plant-heavy diet is a toxic buffet of:
Phytoestrogens (flax, soy)
Oxalates (spinach, beets)
Lectins (grains, legumes)
Mold (nuts, seeds)
It might feel “light.” But internally, it’s waging war on your gut, liver, and testes.
You don’t need detox, you needed real nourishment.
5. The Smoothie and Supplement Culture
Smoothies = liquid stress.
Your body expects chewing, salivary enzymes, and circadian alignment.
Instead, you blitz raw vegetables, synthetic powders, and seed oils at 9am…and wonder why your gut revolts.
Add on 12 supplements a day (most synthetic, untested, and redundant), and you’ve created a full-blown inflammation cocktail.
More inputs does not mean more progress. In fact, quite the contrary.
Most men are not under-supplemented, they’re over-toxic.
6. Eating Too Late.
Dinner at 8pm… “Healthy snack” at 9:30… In bed by 10.
This pattern is destroying male physiology.
Late eating delays melatonin, elevates nighttime insulin, and robs you of deep sleep.
And without deep sleep?
Your testosterone tanks
Your liver doesn’t detox
Your gut doesn’t repair
Your brain doesn’t reset
You wake up foggy, constipated, inflamed, and low-T.
Late dinners are a masculine death sentence.
In the Carnivore Hybrid, we reverse that. So instead of back-loading nutrition (so most men), we front-load it.
A rationale that’s not only scientifically sound but I see it proven, every day in my coaching practice.
7. “6 Small Meals a Day”
The bodybuilding myth that won’t die.
They say it “keeps the metabolism stoked.”
What it really does?
Triggers constant insulin spikes
Trains the body to rely on external inputs every 2–3 hours
Kills fat adaptation
Never gives the gut a break
You become a slave to food.
And when you travel, work, or skip a meal… you crash.
Real power = being metabolically flexible.
8. Buying into the “Clean Eating” Lie
Chicken breast, brown rice, and steamed broccoli… sound familiar?
That’s what they told you was clean.
But here’s the truth:
Chicken is high in omega-6 (especially factory-farmed)
Brown rice has arsenic and anti-nutrients (phytic acid)
Broccoli contains goitrogens that can suppress thyroid function
You’re not eating clean…. you’re eating sterilized, anti-testosterone slop.
Hammer this into your head: Clean is not the same as nutrient-dense.
9. Forgetting Satiety and Dopamine
Your body doesn’t just run on calories… It runs on signals.
Meals must send signals of:
Completion (satiety)
Nourishment (mineral density)
Reward (dopamine)
If they don’t?
You stay hungry, you binge later, and then you crave sugar at 3pm.
This is why “willpower diets” always fail.
Because you can’t out-discipline a biologically unsatisfied system.
10. Following Women’s Nutrition Advice.
Most diet advice online is made for women:
Eat light
Suppress hunger
Juice cleanse
Avoid red meat
Fear fat
This destroys the male system.
Men need density, not delicacy.
You need to build, not restrict.
The more you eat like a woman, the more your body will reflect one.
Bottom line?
These diets aren’t built for men like you.
They’re built for fragile people looking to feel “healthy.”
Not for strong men who want to feel powerful, sharp, driven, and grounded in their biology.
That’s where the Carnivore Hybrid comes in.
It doesn’t chase trends… it isn’t afraid of meat, fat, or simplicity.
And it works because it honors how your body is designed, not how the industry markets health.
What Is the Carnivore Hybrid?
Most diets try to fix your health by restricting more, tracking harder, or detoxing endlessly.
The Carnivore Hybrid flips the script.
It’s not a trend, it’s not a challenge, and it’s not extreme.
It takes all the best bits from every “diet” and is distilled into a powerful nutrition framework.
After coaching dozens of business owners, leaders and entrepreneurs…
It’s specifically engineered for time pressured men under huge pressure who want real testosterone restoration without pills, powders, or panic.
This isn’t about dogma…. It’s about achieving genuinely long-lasting results.
Here’s what it actually is (and isn’t):
The Carnivore Hybrid: Defined.
70% ancestral carnivore. 30% functional root-based omnivore.
This isn’t nose-to-tail fanaticism or zero-carb masochism.
It’s a simple, structured template designed to:
Heal the gut
Protect male hormones
Restore metabolic rhythm
Rebuild mineral stores
Deliver sustainable satiety
It borrows from carnivore logic (simplicity, satiety, and density) without falling into the trap of long-term carb starvation.
And it strategically incorporates ancestral-friendly roots, broths, and tubers to keep the gut functioning, the thyroid firing, and the sleep deep.
What It’s NOT:
It’s not strict carnivore (zero carb = hormone collapse over time)
It’s not paleo (too many nuts, seeds, dogma)
It’s not keto (too focused on macros, not enough micronutrient intelligence)
It’s not vegan or plant-based (you already know why)
It’s not a free-for-all “meat and cheat” excuse
This is structured biological restoration built for masculine physiology.
11 Key Principles of the Carnivore Hybrid
These are the 11 nutrition parameters that make it effective and truly sustainable:
Meat, Eggs, Seafood, Raw Dairy as the Foundation.
Animal protein is the cornerstone. Think: ruminant meats (beef, lamb, bison), raw dairy (especially goats cheese and yogurt) and pastured eggs. Not just for muscle but for highly bioavailable sources of zinc, B12, heme iron, creatine, and carnitine. But unlike Paul Saladino’s “Animal-Based” template, I’m a huge advocate of fish (especially sardines) as you get tons of minerals and micronutrients in fish you can’t get in animal-meats.
Animal Fats Over Plant Fats.
No seed oils, no nut butters, and no processed omega-6 sludge. Use: beef tallow, grass-fed butter, ghee, raw cheese, and high-quality coconut oil. Not avocado oil or any types of seed oils. Avoid olive oil too. Most of it is fake anyway. Testosterone requires fat and the wrong kind will poison it.
Broth Over Salads
Collagen, glycine, minerals, and real hydration. A slow-cooked bone broth gives your gut, joints, and brain the raw material they’re starving for. Invest in a slow cooker and throw a load of bones in it (cost almost nothing) and you’ve got yourself a true “superfood”.. not the BS they market to you. Ditch kale and drink broth.
Tubers, Not Grains
No oats, wheat, or corn. Yes to cooked root vegetables: sweet potatoes, turnips, parsnips, beets (if tolerated). And then also, plenty of local and seasonal fruit. Ideally organic. Unlike starches, fruits are special because they don’t impede weight loss in the same way. So with your breakfast or lunch, I recommend consuming fruit after your protein. White rice and white potatoes are fantastic (especially with butter) but if your goal is weight loss, starches impede progress so wait to reintegrate them once you’ve leaned down.
Zero Nuts, Seeds, or Beans
These are estrogenic, mold-prone, gut-irritating anti-nutrient bombs. Seriously. I spent years eating this stuff and my gut had such a torrid time. You’re not a squirrel. Stop eating like one.
1 Raw Carrot (or bamboo shoots) + 1/4 tsp of Clay + Citrus Peel Combo (AM)
Helps to flushes endotoxins, regulates estrogen, and resets gut terrain. A non-negotiable. Must consume upon waking 30 minutes before or after any meal. Must only do for 4 weeks and then cycle it (4 weeks on, weeks off, etc).
Midday Anchoring, Light or No Dinner
Eat a big breakfast within 60 minutes of waking (eggs with fruit or eggs with salmon and/or fruit is perfect). Eat your largest meal when cortisol and digestion are strongest (midday). A big steak (or ground meat), root vegetables and fruit is perfect. And then don’t consume any food after 3pm. For the evening, skip dinner entirely. This is the most critical principle to the protocol working. You don’t need three meals a day, you need two substantial ones before 3pm.
Snack Well.
Snacking is fine but don’t snack on trail mixes or chips that f*ck up your gut. Instead, only snack on beef jerky, biltong or fruit. Forget everything else. You’re a man, not a boy. Food shouldn’t consume your life, it should support it.
No Liquid Calories.
No toxic Huel concoctions or plant-based milk nonsense. Fruit based smoothies are fine. And raw, unpasteurized juices and coconut waters are fine (assuming you drink them away from meals). But please hammer this into your head: You’re not a child. You need meals, not slop.
Strategic Seasonal Flexibility.
Summer = more root carbs and fruit.
Winter = heavier fats and broth.
Match your environment. Nutrition should be dynamic. Not a spreadsheet.
Never consume liquids with meals.
Drinking with meals destroys your digestive fire. It quite literally dilutes your stomach acids and ruins your stomach’s ability to do its job. Especially water. Seriously. This will transform your digestion in ways you couldn’t have imagined.
And the best bit about this nutrition template?
You can eat as much as you want (assuming you stay within the nutrition parameters) and you don’t have to track a single calorie or macro. NOT ONE.
Pro- Tip: Always consume protein first and then once you start to feel full, then consume your root veg and/or fruits. This is key to helping you feel satiated for 4-6 hours without thinking about or craving food.
Why The Carnivore Hybrid Works.
Because it respects your biology:
Gut-friendly
Liver-supportive
Testosterone-aligned
Easy to execute
Hard to screw up
And unlike calorie counting or elimination diets, it works with your hormones, not against them.
You eat like a man was designed to eat.
And your body responds like a man was meant to respond:
Flat gut
Deep sleep
Morning erections
Clear head
Stable power
Carnivore Hybrid: The Execution Blueprint (How to turn this from theory into testosterone-fueled results in the real world).
The Principle: System > Rigidity
This isn’t a plan you “try.” It’s a system you install.
One that aligns with your biology… not a calorie app, macro spreadsheet, or TikTok trend.
You don’t need to be perfect, you just need to be consistent.
Because the real win is metabolic momentum.
The Daily Structure
This is the base of the system… simple, repeatable, and biologically effective.
Morning: Terrain Reset and Metabolic Ignition (within 60 mins of waking)
Step 1: Terrain Flush (Empty Stomach)
Raw organic carrot – 1 whole, unpeeled
¼ tsp food-grade bentonite clay (ZeoHealth)
½ organic citrus peel (washed, chewed slowly)
Wait 30 mins minimum before consuming anything else.
Step 2: Breakfast (Metabolic Ignition Meal)
3–8 pastured eggs (any style you want - including raw)
Optional: wild salmon, sardines, or grass-fed beef patty
Add fruit: papaya, pineapple, or cooked apple (post-protein)
Add raw cheese or grass-fed butter if desired
Supplements (with meal) - See the Testo-Gut protocol here.
Why:
This meal fuels your thyroid, spikes your testosterone, and stabilizes blood sugar for 6+ hours without relying on coffee or crutches like “Energy drinks.”
(Coffee is fine - but stick to small espressos that you consume slowly with your food).
Midday: Power Meal (Biggest Meal of the Day – ideally between 12pm and 2:30PM)
Grass-fed red meat (steak, ground beef, lamb) – 6–10 oz
Cooked root veg (beets, parsnips, squash, sweet potato)
Add bone broth as a starter or alongside
Add small side of seasonal fruit if desired
Add high-quality fats: butter, ghee, coconut oil
Supplements (with meal) - See the Testo-Gut protocol here.
Why:
This is when digestion is strongest.
You load the fuel tank while cortisol and bile flow are highest. This is the meal your body is designed to digest best.
Evening: Light Dinner or None (Stop Eating by 3:00PM Ideally)
Best Option for Results: No dinner. Let the gut and liver work overnight.
If needed (early dinner only):
Bone broth
Biltong / jerky
Goat yogurt with cinnamon
Small fruit (papaya or mango)
Herbal tea with marshmallow or slippery elm
Why:
Late meals crush testosterone, ruin sleep, and back up detox. You’re not a growing boy. Eat earlier and you’ll rest deeper.
Weekly Guidelines
This isn’t 80/20. This isn’t “clean during the week, loose on the weekends.”
This is every f*cking day.
But you’re also a man with a life, a wife, and social occasions. I get it.
So here’s the rule:
Stick to the protocol daily. No compromises.
Unless…
You’ve got date night.
A meaningful social gathering.
An event where presence matters more than macros.
In those rare moments?
Have the wine.
Eat the dessert.
Live fully and guilt-free.
Just don’t let it become your default.
And don’t kid yourself with “balance” if your gut’s still wrecked.
If you do eat late (dinner event), skip lunch that day and push breakfast earlier.
Adjust, don’t abandon.
Prioritize rhythm the next morning and get back in sync.
Because this isn’t a diet.. it’s a system for masculine biological command.
One meal doesn’t break it, but inconsistency will.
When life’s normal this protocol is your priority. Period.
Shopping List: Carnivore Hybrid Staples
Animal Staples
Grass-fed ground beef
Ribeye, sirloin, or lamb
Sardines, salmon, cod
Eggs (pastured)
Raw cheese, goat yogurt
Bone marrow or bones (for broth)
Root Carbs & Fruit
Beets, squash, sweet potato
Parsnips, turnips
Apples, pineapple, papaya, mango
Fats & Cooking Staples
Beef tallow, butter, ghee
Virgin coconut oil
Salt (Vera are fantastic)
Olive oil (Oliva Dorado are superb)
Supplements (if running the full gut protocol) - see here.
Bonus Tactics (to Lock It In)
Batch Cook – Grill 2 lbs of meat on Sunday, portion it out.
Use a Slow Cooker – Keep broth simmering all week.
Anchor Habits to Light Cycles – Eat with the sun, stop when it sets.
Don’t Track – Trust hunger and satiety, not apps.
Always Eat Protein First – Then root carbs and fruit. This keeps insulin calm and cravings dead.
Final Words: You Don’t Need Discipline, You Need Clarity.
You’ve tried everything else.
Tracking apps… Meal plans…. Endless macros, powders, and “clean eating” lies.
And where did it leave you?
Bloated.
Foggy.
Frustrated.
Stuck in a war with your own biology.
The Carnivore Hybrid isn’t just a diet, it’s a declaration.
That your gut isn’t a garbage bin.
That your hormones aren’t optional.
That your meals should be simple, strong, and sacred.
This is what you were designed to eat… Not what some influencer or food pyramid tells you to.
And once you commit?
You stop playing catch-up with your health, you reclaim your masculine sovereignty.
Eat like a man.
Feel like a man.
Live like a man who’s finally back in control.
Follow it for 90 days and you’ll wonder why you ever counted a calorie or skipped breakfast like some calorie counting neurotic chasing a dopamine hit.
The renaissance begins with your next meal.
Choose power (here’s all the success stories to prove it).
That’s it.
If you made it down this far, and got value from this post…
Please consider sharing it so other men, like you, can benefit too:
Otherwise, I’m grateful for your attention.
See you in my next post.
— Simmo
P.S.
2 Ways I Can Help You:
1 — Get the High-T CEO Operating System
The complete field manual for men over 40 who refuse TRT and pill dependence, and want to rebuild elite testosterone levels naturally (and keep them high for good).
2 — Book a Clarity Call (100% refundable)
In 60 minutes, I’ll expose your blind spots, trace your biggest red flags to their roots, and hand you a game plan that actually works. If you don’t get clarity worth 10X the investment, email me with the subject line “Refund” and I’ll return every cent.
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Disclaimer: The content provided is for informational and entertainment purposes only and is not intended as medical, nutritional, fitness, or professional health advice. I am not a licensed healthcare professional, and my content reflects personal opinions or general information, not expert recommendations. Always consult a qualified physician, dietitian, or other licensed professional before making any changes to your health, diet, or exercise regimen. Following or applying any information from this content is at your own risk, and Tom Simmons is not liable for any adverse effects or consequences resulting from its use. For personalized advice, please seek guidance from a certified professional.
This is absolutely packed full of value. I didn't hold back. Hope you guys enjoy.
Skip the meat, drink the wine only 😉