Telogen Effluvium is a form of hair shedding caused by a significant stressor, which pushes more hair than usual into the resting (telogen) phase. Because this phase lasts about three months, you will often notice the increased shedding around two to three months after starting the diet. This delay often confuses patients, who wonder why symptoms are appearing just as they feel their energy stabilising.

From a medical perspective, this is your body wisely pressing a 'pause button' on non-essential activities like robust hair growth to prioritise adapting to its new fuel source. Once the body feels secure in its new metabolic state, the growth phase typically resumes.

Rapid weight loss is a primary trigger for temporary hair shedding that I see in clinic. The body interprets significant, fast weight loss as a stress event, regardless of whether the weight loss is intentional or beneficial for your long-term health. In response, it conserves energy by shifting resources away from hair follicles, leading to Telogen Effluvium.

The positive news is that once your weight stabilises, this particular stress signal ceases. I often reassure patients that this is a transient cost of a rapid transformation, allowing normal hair growth cycles to resume once homeostasis is reached.

While a carnivore diet is rich in protein, iron, and zinc, certain B vitamins like biotin and folate are less concentrated in muscle meats. I have observed that patients who stick strictly to muscle meat may miss out on these hair-critical nutrients. To prevent gaps, incorporate variety by eating foods like egg yolks and liver, which are excellent sources of biotin.

For example, incorporating just 100g of beef liver per week can provide a substantial amount of hair-supportive vitamins that might otherwise be missed. This small adjustment can make a profound difference in maintaining follicle health during the adaptation period.

Dramatically reducing carbohydrates can temporarily alter levels of hormones like cortisol and thyroid hormones, both of which influence hair cycles. As your body becomes 'fat-adapted,' these hormonal systems typically regulate and stabilise. I monitor these shifts closely, and in most healthy individuals, they are temporary adjustments rather than permanent dysfunctions.

Eventually, this creates a healthier, more consistent internal environment that is ultimately very supportive of strong hair growth. Patience is required while your endocrine system finds its new balance without the constant spikes of insulin.

It is incredibly common for people new to the carnivore diet to inadvertently under-eat because meat and fat are highly satiating. Hair follicles require significant energy and protein to build keratin. If you run a steep deficit, hair is the first luxury your body drops.

A simple, effective strategy is to eat fatty cuts of meat whenever you are hungry until you are comfortably full, rather than restricting portions. This intuitive approach helps guarantee your body is not in a perceived famine state, which is a potent trigger for shedding.

Hair is over 90% protein, specifically keratin, so consuming adequate high-quality, complete protein from meat is non-negotiable. I advise patients to view their steak not just as fuel, but as structural material for their body. Additionally, include sources of collagen like bone broth or the connective tissue on cuts like chuck roast.

Collagen provides amino acids like glycine that support the hair follicle structure and may contribute to hair thickness and strength. Integrating gelatinous cuts or homemade broth ensures you are getting the full spectrum of amino acids needed for robust growth.

Omega-3 fatty acids, particularly from animal sources, are crucial for scalp health and can help manage inflammation that might otherwise hinder hair growth. A dry, inflamed scalp is a poor environment for follicles. To get these fats, make it a point to include fatty fish like salmon or sardines in your meals at least twice a week.

These fats also help you absorb essential fat-soluble vitamins like Vitamin D and A. I have found that patients who include seafood often report better scalp hydration and less irritation compared to those eating beef alone.

Deficiencies in iron and zinc are a leading cause of hair loss I see in general practice. The heme iron in red meat is significantly more absorbable by the body than the non-heme iron from plants, making carnivore an excellent intervention for correcting low iron stores. Similarly, beef and shellfish are packed with zinc, which is vital for hair tissue growth and repair.

A single 170g (6-ounce) steak can provide over 50% of your daily zinc needs. For my patients with history of shedding, ensuring red meat is a daily staple is often the most effective 'supplement' they can take.

There is a misconception that B vitamins are scarce on a carnivore diet, but organ meats and eggs are exceptionally rich sources. Beef liver, for example, is one of the most potent sources of biotin (Vitamin B7), which is essential for producing keratin. I recommend treating liver as a natural multivitamin.

Including just a small serving of liver or a few egg yolks daily helps ensure you are getting a robust profile of B vitamins for hair health. If you dislike the taste of liver, even mixing small amounts into ground beef can provide these benefits without the strong flavour.

Transitioning to a new way of eating can be overwhelming, and consistency is key for hair health. I have found that structured guidance often leads to better adherence and less metabolic stress. Carnimeat offers a personalised approach that can be very helpful for beginners.

With access to over 500 carnivore recipes and trackers for metrics like water intake and fasting, it removes the guesswork. This allows you to focus on nourishment rather than stressing over meal planning, which in turn helps keep your cortisol levels—and your hair follicles—happier.

To build a hair-focused carnivore meal plan, I recommend sticking to a simple hierarchy of foods. This 'nose-to-tail' approach ensures you cover your micronutrient bases, creating a resilient foundation for your hair.

I cannot stress enough the importance of avoiding the common pitfall of under-eating. Instead of counting calories, I advise following these two steps:

1. Choose Fattier Cuts — Opt for ribeye, chuck roast, and 20% fat ground beef. The extra fat provides necessary energy and prevents the protein from being used as a fuel source, sparing it for structural needs like hair.
2. Eat to Fullness — Listen to your body's signals. Eat when you are hungry and stop when you are comfortably full. This intuitive method helps ensure your body has a surplus of energy for non-essential processes like hair growth.

A very low-carb diet has a natural diuretic effect, meaning you lose more water and salt. To counteract this, add a high-quality, unrefined salt (like sea salt) to your meat and drinking water. Dehydration can stress the body further, potentially exacerbating shedding.

Drinking a daily cup of bone broth is another excellent way to replenish sodium, magnesium, and potassium. These electrolytes are important for overall cellular function, including in your hair follicles, and broth provides a comforting way to keep your levels topped up.

If you are coming from a standard diet, a phased approach can be gentler on your body and minimise the initial 'shock'. Sudden metabolic shifts are more likely to trigger Telogen Effluvium than gradual ones. Start by eliminating processed foods and sugar for two weeks.

Then, transition to a standard ketogenic diet for another two weeks before finally moving to a full carnivore diet. This gradual metabolic shift can make the adaptation smoother and may lessen the intensity of any hair shedding.

Since a major diet change is itself a physiological stressor, it is wise to actively manage psychological stress during the first few months. I recommend a simple three-step daily checklist:

1. Prioritise Sleep — Aim for 7–9 hours of quality sleep per night to allow your body to recover and regulate hormones.
2. Incorporate Gentle Movement — A daily walk in the morning sunlight can help regulate your circadian rhythm and lower cortisol.
3. Practice Mindfulness — Even 5-10 minutes of deep breathing can help calm your nervous system and support your body's adjustment.

Temporary shedding is a normal part of the hair cycle, just accelerated. Hair follicles cycle through three phases: anagen (growth), catagen (transition), and telogen (rest). Telogen Effluvium simply shifts a larger percentage of hairs into the telogen phase at once.

The key point is that the follicles themselves are not damaged. They are fully capable of re-entering the anagen growth phase once the body adapts. I often use the analogy of a tree shedding leaves in winter; the tree is still alive and will sprout new leaves in spring.

The shedding stops because the initial stressor—metabolic adaptation and rapid weight loss—resolves. Once your body becomes efficient at using fat for fuel and your weight stabilises, the stress signal is turned off. Recovery is usually predictable.

You can expect to see fine, new 'baby hairs' appearing along your hairline and part within 3-6 months after the shedding period has peaked. This regrowth is a clear sign that follicles are back in the growth phase and the body is thriving.

It is important to know when temporary shedding might be masking a different issue. Telogen Effluvium causes diffuse thinning all over the scalp, where you notice more hair fall globally. This differs from androgenetic alopecia (pattern baldness), which typically presents with a receding hairline in men or a widening part on the crown in women.

If your hair loss follows a distinct pattern, is accompanied by scalp itching or pain, or if heavy shedding continues for more than six months after your body has adapted, I strongly recommend consulting a physician. It is vital to rule out thyroid issues or other underlying conditions unrelated to the diet.

Many modern foods, from processed seed oils to refined sugars, can contribute to a state of chronic, low-grade inflammation in the body. By removing these potential triggers, the carnivore diet acts as a powerful elimination diet. I have observed that when systemic inflammation drops, many inflammatory skin and scalp conditions improve.

A less inflammatory internal environment means a healthier scalp and follicles that can function optimally without interference. This 'quiet' immune system allows resources to be directed toward growth rather than defense.

Insulin resistance is linked to hormonal imbalances that can negatively affect hair, particularly in conditions like androgenetic alopecia or PCOS. A carnivore diet, being virtually zero-carbohydrate, is exceptionally effective at improving insulin sensitivity. I consider this one of the diet's strongest features.

For some individuals, this profound metabolic and hormonal shift may create a much more favourable environment for healthy hair cycles over the long run. Stabilising insulin often leads to better regulation of androgens, which can be hair-protective.

Once you are past the adaptation phase, your body has consistent access to a rich supply of the most important hair nutrients in their most absorbable forms. This includes complete protein for keratin, heme iron for oxygen delivery to follicles, and zinc for tissue repair.

This constant nutrient density provides a strong, reliable foundation for growing the healthiest hair possible. Unlike plant-based diets where conversion rates can be low, animal foods deliver nutrients in the exact forms your body needs.

In my experience, the shedding phase typically lasts for 3 to 6 months. It usually starts about 2-3 months after you begin the diet and resolves on its own once your body has adapted to the metabolic changes and weight loss stabilises.

Yes, many people experience improved hair quality long-term. The high intake of bioavailable protein, iron, and zinc, combined with reduced inflammation and better insulin sensitivity, creates an excellent environment for robust hair growth after the initial adaptation period.

Generally, whole foods are superior. I recommend adding nutrient-dense foods like beef liver (for biotin) and bone broth (for collagen) before turning to pills. However, if shedding persists, targeted supplementation might be discussed with your healthcare provider.

Yes. While muscle meat is great, relying solely on lean cuts can leave gaps. I advise including fatty fish for omega-3s and organ meats for B vitamins to ensure you are getting a complete spectrum of nutrients for hair health.