What is Joe Rogan's carnivore diet and does it work?

October 8, 2025 •

5 min read

In 2020, podcaster Joe Rogan first experimented with the carnivore diet, reporting significant weight loss and energy boosts. His experience brought massive attention to the question, "What is Joe Rogan's carnivore diet?", and the controversial all-meat nutrition plan he cycled on and off since.

Quick Summary

Joe Rogan's carnivore diet is a highly restrictive eating plan consisting only of animal products. The diet reportedly led to weight loss, mental clarity, and improved vitiligo for him, though it also caused initial side effects like severe diarrhea.

Key Points

Restrictive Diet: Joe Rogan's carnivore diet is a highly restrictive eating plan that consists exclusively of animal products, with all plant-based foods eliminated.
Reported Benefits: Rogan documented short-term benefits, including losing 12 pounds in a month, having more stable energy and mental clarity, and seeing improvements in his vitiligo.
Significant Side Effects: Rogan famously experienced "explosive uber diarrhea" for the first two weeks as his body adjusted to the radical change in diet, specifically the lack of fiber.
Nutrient Concerns: Medical experts and dietitians raise concerns over the diet's potential for nutrient deficiencies (e.g., fiber, vitamin C) and high saturated fat intake, linking it to increased risk factors for heart and kidney issues.
Lack of Long-Term Evidence: There is very limited scientific research on the long-term health effects of the carnivore diet, with most evidence being anecdotal.
Not for Everyone: Due to its extreme nature and potential risks, health professionals advise caution and recommend a more balanced diet for most individuals.

The Carnivore Diet: A Basic Overview

The carnivore diet is a highly restrictive eating plan that eliminates all plant-based foods, including fruits, vegetables, grains, legumes, and nuts. It is sometimes called the "zero-carb" diet because it consists solely of animal products such as meat, fish, eggs, and some dairy. By eliminating carbohydrates, the diet forces the body into a state of ketosis, where it burns fat for fuel instead of glucose. Proponents suggest that it can aid in weight loss, reduce inflammation, and improve mental clarity. The diet is often viewed as a more extreme version of ketogenic or low-carb diets.

What Joe Rogan Ate and His Reported Results

Joe Rogan first publicly experimented with the carnivore diet in January 2020, inspired by the experiences of guests like Jordan Peterson. For a month, he followed a strict meat-only regimen, focusing on high-quality animal products, and has periodically returned to variations of it since.

Typical foods in Rogan's diet:

Meat: Primarily grass-fed beef, elk, and wild game that he hunts himself.
Fat: Because lean wild game lacks enough fat, Rogan would supplement with beef tallow and fatty cuts of meat like bacon.
Other Animal Products: Eggs and some seafood like salmon were also included.
Later Variations: In later cycles, Rogan has mentioned adding small amounts of fruit to his diet.

Rogan's reported results:

Weight Loss: He lost 12 pounds during his initial 30-day attempt.
Increased Energy and Mental Clarity: Rogan noted stable, high energy levels throughout the day and improved mental focus, stating he felt at his peak.
Reduced Inflammation: He reported reduced aches and pains and improved symptoms of vitiligo, an autoimmune skin condition.

The side effects:

Initial Diarrhea: During the first two weeks, Rogan famously documented having "explosive uber diarrhea" as his body adjusted to the lack of fiber and high fat content.
Impact on Training: He observed that his high-intensity training was affected, which may have led to his later experimentation with adding fruit.

Carnivore vs. Other Low-Carb Diets


Feature	Carnivore Diet	Ketogenic Diet	Standard Balanced Diet
Food Restrictions	Animal products only (meat, fish, eggs). Excludes all plant foods.	High fat, moderate protein, very low carbs. Includes some low-carb vegetables, nuts, and seeds.	Wide variety of foods from all groups: fruits, vegetables, grains, protein, and dairy.
Carb Intake	Zero or near-zero carbs.	Typically 20-50 grams of carbs per day.	Varies, but includes significant carbohydrates from whole grains, fruits, and vegetables.
Potential Benefits	Weight loss, reduced inflammation, potential relief for autoimmune symptoms.	Weight loss, blood sugar control, improved metabolic health.	Long-term sustainability, reduced risk of chronic diseases, diverse nutrient intake.
Potential Risks	Nutrient deficiencies (fiber, Vit C), high saturated fat, kidney issues, unsustainable long-term.	"Keto flu" symptoms, electrolyte imbalances, and potential long-term risks debated.	Risk of obesity and chronic disease if choices are poor (processed foods).

The Potential Benefits and Risks of an All-Meat Diet

While anecdotal evidence from Joe Rogan and other proponents suggests benefits, the carnivore diet is not without significant health considerations that need attention.

Potential Benefits

Weight Loss: As seen in Rogan's case, the high protein and fat content can lead to increased satiety, potentially reducing overall calorie intake. Eliminating highly processed carbs also contributes to initial weight loss.
Reduced Inflammation: For individuals with food sensitivities, removing all plant foods can, in some cases, alleviate inflammatory symptoms. However, this is largely anecdotal and lacks robust scientific backing.
Mental Clarity: Stable blood sugar levels from eliminating carbs may contribute to more consistent energy and focus for some individuals.

Potential Risks and Expert Concerns

Nutrient Deficiencies: By eliminating all plant-based foods, the diet can lead to deficiencies in essential nutrients like vitamin C, fiber, folate, potassium, and magnesium.
Lack of Fiber: The absence of fiber can cause digestive issues like constipation and negatively impact the gut microbiome, which is crucial for overall health.
High Saturated Fat and Cholesterol: A diet focused on red meat and dairy can be very high in saturated fat. While the link to heart disease is debated, health experts raise concerns about potential increases in "bad" LDL cholesterol.
Kidney Health: Medical professionals have warned that the high-protein, high-fat nature of the carnivore diet may raise the risk of kidney stones in susceptible individuals.
Long-Term Sustainability: The extreme restrictiveness makes long-term adherence difficult for most people, and reintroducing carbs later can lead to rebound weight gain.
"Rabbit Starvation": Without adequate fat intake, a carnivore diet high in only lean protein can cause "rabbit starvation," a dangerous condition marked by fatigue, nausea, and diarrhea.

Scientific and Expert Perspectives on Rogan's Diet

Despite the anecdotal enthusiasm, the scientific community remains cautious. Large-scale, long-term controlled studies on the carnivore diet's effects are currently lacking. A survey of over 2,000 carnivore dieters reported high satisfaction and health improvements, but the study had significant limitations, such as self-reported data and a lack of a control group.

Mainstream nutritionists and health organizations, including the British Heart Foundation, generally advise against such a restrictive eating pattern due to the risk of nutrient deficiencies and high saturated fat intake. However, some researchers suggest that the diet could be a therapeutic tool for certain inflammatory or autoimmune conditions, though they stress that it is not a one-size-fits-all solution.

Conclusion: Is the Carnivore Diet Right for You?

Joe Rogan's experience highlights that the carnivore diet can produce significant short-term results like weight loss and increased energy for some individuals. However, his experience also came with severe initial side effects and, importantly, he has cycled on and off the diet, later modifying it to include fruit. The diet is highly controversial, and the long-term health implications remain largely unknown due to limited research. Experts point to significant nutritional risks, including a lack of fiber, vitamin C, and potential issues related to high saturated fat intake. Before considering an extreme dietary shift like the carnivore diet, it is essential to consult with a qualified healthcare professional or registered dietitian. A balanced, less restrictive diet, like the Mediterranean diet, has far more scientific evidence supporting its long-term health benefits.

For more in-depth nutritional information, you can find a comprehensive guide on the topic on Healthline's overview of the carnivore diet.

Frequently Asked Questions

When on the carnivore diet, Joe Rogan primarily eats animal products, including grass-fed beef, elk, and bacon for fat. He also includes eggs and sometimes fish. In more recent iterations, he has also mentioned adding some fruit.

Yes, during his initial 30-day trial in January 2020, Joe Rogan reported losing 12 pounds. He attributed the weight loss to his diet shift.

The most notable side effect Rogan experienced was severe, explosive diarrhea during the first two weeks of the diet, which eventually subsided. He also noted a decrease in his high-intensity training performance.

The long-term safety of the carnivore diet is highly debated, and there is a lack of robust scientific evidence to support it. Nutritionists warn about potential risks, including nutrient deficiencies, high cholesterol from saturated fat, and issues with kidney health.

The carnivore diet is a more extreme form of a low-carb diet like keto. While keto allows for low-carb vegetables, nuts, and seeds, the carnivore diet eliminates all plant-based foods entirely. The carnivore diet is zero-carb, while keto allows a small amount.

No, Joe Rogan does not follow the carnivore diet continuously. He has a history of cycling on and off the diet for specific periods. In some of his later attempts, he also added fruits, indicating a modification from the strictly animal-only approach.

Many nutrition experts and health organizations express serious concerns about the carnivore diet. They highlight the lack of long-term studies, the risk of nutrient deficiencies (especially fiber), high saturated fat intake, and potential negative effects on gut and cardiovascular health.