Kelly Hogan has been living the carnivore lifestyle for 15 years and 5 months, and the five years before that were nearly carnivore (with diet soda and a few veggies). It’s been over 20 years since she last had grains, sugar, fruit, potatoes, or starches. What started as a way to lose weight turned into a long-term, sustainable way of eating that has given her consistency, health, and a level of food freedom she never expected.
Her approach to health isn’t just about food—over the years, she’s developed a daily routine that keeps her thriving. She prioritizes morning sunlight, walking after meals, getting 7-8 hours of sleep, wearing blue-blocking glasses at night, and strength training with push-ups and squats. She keeps her fat percentage between 60-80% of her total calories to support hormones, digestion, and mental well-being. She ensures she’s eating enough food to sustain her body, roughly 2300 calories of meat per day. She also makes a point about connecting with loved ones and maintaining a strong spiritual foundation, knowing that true health is more than just nutrition.
We sat down with Kelly to discuss her biggest lessons, early mistakes, and the surprising benefits she’s experienced along the way.
After all these years on a carnivore diet, what still surprises you about your health or body?
Honestly? That my weight, energy, and mood are so steady. No crazy swings, no bloating, no waking up and wondering, What fresh horror will the scale bring today?—just consistency. I used to think it was normal to gain five pounds overnight from eating the “wrong” thing. Turns out, that was just inflammation. Who knew?
Also, I still don’t get sunburned like I used to. I spent decades slathering on sunscreen like a pale Victorian child, only to burn anyway. Now, I can be outside for hours, and my skin just handles it. That still blows my mind.
What are your biggest mistakes in your early carnivore days, and how do you help others avoid them?
One big one? Eating too lean. I came from a low-fat, dieting mentality, so I thought, leaner is better! Spoiler: It was not. I felt anxious, lethargic, and—let’s just say my digestive system was not a fan. Adding more fat back in? Game changer. Suddenly, I had energy again, my mood stabilized, and everything (ahem) started moving properly.
For newcomers, I always say—make sure you’re eating enough fat. I like to see it between 60-80% of overall calories. If you’re struggling, tracking can be helpful to make sure you’re eating enough, especially if your hunger and satiety cues are still broken from years of dieting.
Oh, and another early mistake? Thinking I could just ignore hydration, sleep, and strength training. Turns out, you can’t just eat meat and expect to be indestructible if you’re also walking around dehydrated, sleep-deprived, and weaker than a wet noodle. Now, I make sure I’m taking care of my body in all the ways, not just what’s on my plate.
Social situations and food variety—how has your approach changed?
Social situations used to stress me out so much. I worried about what people would think when I only ate the burger patties at a cookout. But guess what? Most people don’t care. They’re too busy wondering if they should have skipped dessert or if their pants feel tighter than last week.
Now, I don’t even think twice about it. I just eat what works for me and move on. If people have questions, I’m happy to answer, but I don’t make a big deal out of it, and that helps others not make a big deal out of it either.
As for food variety, I never really cared about that—I could eat the same thing every day and be happy. But I do tell people: Carnivore doesn’t have to be boring unless you want it to be. If you love steak every day, great! If you want variety, go for it! Make wings, pork belly, seafood, eggs, burger bowls, carnivore pizza—there are plenty of fun options.
Carnivore is sometimes called an "eating disorder," yet the Standard American Diet is full of ultra-processed junk. What are your thoughts on this?
Oh, this one gets me fired up. People act like eating meat and skipping processed junk is extreme, but bingeing on sugar and seed oils until you're inflamed, overweight, and diabetic is just “normal.”
Let’s be real—the Standard American Diet is a nutritional dumpster fire. It fuels addiction, blood sugar crashes, and metabolic disease, but nobody bats an eye. Meanwhile, carnivores are over here feeling amazing, with stable energy and zero cravings, and somehow we’re the ones with the problem? No. I refuse. Eating real food, in a way that eliminates cravings, heals your body, and keeps you satisfied is not disordered. It’s freedom.
Have you experienced any unexpected emotional or mental benefits from long-term carnivore?
Oh, absolutely. I always say: I came for the vanity and stayed for the sanity.
I originally wanted to lose weight and get healthy, but what really kept me here? The mental clarity, the emotional stability, the total absence of food obsession. I used to think about food constantly—what I should eat, what I shouldn’t eat, when my next meal was, how guilty I felt about the last thing I ate. Now? I eat, I’m full, and I move on. My brain is quiet. That peace of mind is priceless.
What is the biggest misconception about carnivore, and how do you help people reframe their thinking?
The biggest one? That carnivore has to look a certain way. People think it’s either boring, expensive, or complicated. Nope. Carnivore can be as cheap or bougie as you want it to be.
Want to eat ribeye every day? Go for it.
Prefer eggs, pork, ground beef, and chicken wings? That works too.
Love to track your macros? Great. Hate tracking and just want to eat intuitively? That’s fine too.
There’s no single “right” way to do this. This way of eating can fit anyone’s budget and needs. The key is finding what works for you and sticking with it.
Any final thoughts for those who are struggling or considering carnivore?
Just this—stick with it. Even when it feels slow. Even when the scale doesn’t move for a week. Even when people around you don’t get it. Your body is healing in ways you can’t always see. Trust the process, give it time, and keep going.
And most importantly—eat enough fat. Drink your water. Get some sleep. Lift heavy things. Carnivore will do a lot for you, but it’s not magic. You’ve got to take care of yourself all around.
Kelly Hogan has spent over 15 years thriving on carnivore, proving that this way of eating isn’t just sustainable—it’s transformative. Her daily habits—getting sunlight, walking after meals, eating enough fat, prioritizing sleep, and staying connected with loved ones—show that true health is about more than just diet.
If you’re struggling or new to carnivore, take her advice: give it time, trust the process, and make sure you’re eating enough to fuel your body properly.
For more from Kelly, visit www.MyZeroCarbLife.com.
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