What is the Joe Rogan carnivore diet?

October 2, 2025 •

4 min read

In early 2020, podcaster Joe Rogan documented losing 12 pounds in one month while on a carnivore diet, a restrictive plan consisting exclusively of animal-based products. His endorsement popularized a highly controversial nutritional strategy that has divided health experts and enthusiasts alike, prompting many to ask, 'What is the Joe Rogan carnivore diet?'

Quick Summary

An examination of the carnivore diet, popularized by Joe Rogan, details its strict principles of consuming only animal products. It covers his personal experiences, reported benefits like weight loss and mental clarity, along with significant medical concerns regarding long-term health risks and nutritional deficiencies.

Key Points

Exclusively Animal Products: The Joe Rogan carnivore diet consists solely of meat, fish, eggs, and some dairy, eliminating all plant-based foods.
Reported Benefits: Rogan and other proponents claim benefits including weight loss, improved mental clarity, reduced inflammation, and stable energy levels.
Negative Side Effects: A major initial side effect reported by Rogan was severe, temporary diarrhea as his body adjusted to the diet.
Nutrient Deficiency Risks: Medical experts warn the diet lacks essential nutrients like fiber and Vitamin C, potentially leading to long-term deficiencies.
Significant Health Concerns: High intake of saturated fat and protein without plant compounds has been linked to increased risk of heart disease, kidney strain, and certain cancers.
Adaptation to Ketosis: Similar to a ketogenic diet, the carnivore diet forces the body into ketosis, burning fat for energy by cutting out carbohydrates.
Lack of Scientific Evidence: Long-term studies on the carnivore diet are scarce, meaning most claims of benefits rely on anecdotal reports rather than robust clinical data.

The Origins of Rogan's Carnivore Experiment

The carnivore diet is a highly restrictive elimination diet that includes only meat, fish, eggs, and small amounts of low-lactose dairy products, while eliminating all plant-based foods. The regimen gained significant public attention when Joe Rogan, the popular podcast host, discussed his own experience with it on social media and his show, The Joe Rogan Experience. Rogan's initial motivation was influenced by figures like Jordan Peterson and his daughter Mikhaila, who reported significant health improvements from the diet. Rogan undertook the diet multiple times, first notably in January 2020 for a 30-day challenge.

Rogan's version of the diet was initially strict, focusing on a variety of animal products. His staple meals included fatty cuts of beef, bacon, eggs, and organ meats like liver, cooked in animal fats such as beef tallow. He later introduced some deviations, incorporating fruits and other supplements, acknowledging the diet's limitations, especially concerning athletic performance during high-intensity training.

Joe Rogan's Reported Results

Rogan shared his anecdotal results widely, claiming several positive effects from his month-long carnivore stint:

Significant Weight Loss: He reported losing 12 pounds in 30 days, primarily attributing it to fat loss.
Improved Mental Clarity: Rogan experienced what he described as sustained mental peak performance, feeling more focused and articulate.
Stable Energy Levels: By eliminating carbohydrates, his body entered ketosis, leading to more stable energy throughout the day without the peaks and crashes associated with high-sugar diets.
Reduced Inflammation: He noted feeling less inflamed, a benefit he theorized stemmed from cutting out processed foods and potential plant-based irritants.
Skin Condition Improvement: Rogan observed improvements in his vitiligo, an autoimmune condition.

However, Rogan also famously reported a significant negative side effect: severe diarrhea during the initial weeks of adapting to the diet. He humorously described the experience on Instagram, noting it lasted for about two weeks before his digestive system adjusted.

The Fundamental Principles of the Carnivore Diet

The underlying philosophy of the carnivore diet is based on the controversial belief that human ancestors were predominantly meat-eaters and that many modern chronic diseases are linked to the introduction of agriculture and carbohydrates. Adherents consume a zero-carb diet, forcing the body into a state of ketosis, where it burns fat for fuel instead of glucose.

Foods to eat on the carnivore diet:

All types of meat, including beef, pork, lamb, and chicken.
Organ meats, such as liver and kidney, which are rich in nutrients.
Fish and other seafood.
Eggs.
Animal fats, like lard, tallow, and butter.
Some low-lactose dairy products, such as hard cheese.

Foods to avoid on the carnivore diet:

All fruits and vegetables.
Grains, nuts, and seeds.
Legumes.
Sugars and processed foods.

Carnivore Diet vs. Ketogenic Diet

While the carnivore diet is often described as a more extreme form of the ketogenic (keto) diet, there are key distinctions. Both aim for ketosis, but the carnivore approach is significantly more restrictive.


Feature	Carnivore Diet	Ketogenic Diet
Allowed Foods	Exclusively animal products (meat, fish, eggs, some dairy).	Animal products, low-carb vegetables, nuts, seeds, and healthy fats.
Carbohydrate Restriction	Aims for near-zero carbohydrate intake.	Limits carbs, but typically allows up to 50 grams per day.
Macronutrient Ratio	High protein and high fat, with virtually no carbs.	High fat (70-75%), moderate protein (15-30%), and very low carbs (0-10%).
Fibre Intake	Zero dietary fiber.	Very low, but still present through low-carb plants.
Flexibility	Extremely restrictive and limited variety.	More varied food choices and potentially easier to sustain long-term.

Expert Concerns and Potential Health Risks

Medical and nutritional experts raise serious concerns about the long-term health implications of the carnivore diet due to its highly restrictive nature and reliance on anecdotal evidence over controlled scientific studies.

Nutrient Deficiencies: The complete elimination of plant foods means a total lack of fiber, antioxidants, and crucial vitamins like Vitamin C, which are typically found in fruits and vegetables. While organ meats contain some nutrients, experts warn this may not be enough.
Heart Disease Risk: A diet high in red and processed meats, often high in saturated fat, has been linked to increased LDL (bad) cholesterol levels and a higher risk of heart disease and stroke.
Kidney and Liver Strain: Consuming large quantities of animal protein can place added stress on the kidneys and liver, particularly for individuals with pre-existing conditions.
Digestive Problems: The absence of dietary fiber can lead to constipation and may negatively impact the balance of gut bacteria crucial for digestive health.
Long-Term Sustainability: The restrictive nature of the diet makes it difficult to sustain indefinitely. This can lead to nutritional imbalances and potentially trigger disordered eating patterns.

Conclusion: Weighing the Anecdote Against the Science

The Joe Rogan carnivore diet, like the broader carnivore movement, is built on the foundation of individual, anecdotal experiences. While Rogan and others have reported impressive short-term results—such as weight loss, reduced inflammation, and increased mental clarity—these benefits are not universally experienced and are often accompanied by significant, unpleasant side effects. For some, improvements may simply come from the elimination of unhealthy processed foods, sugars, and alcohol rather than the exclusive focus on meat.

Mainstream health experts and organizations consistently advise caution, highlighting the diet's major risks, including potential nutrient deficiencies, elevated saturated fat intake, and a severe lack of dietary fiber. A balanced, varied diet rich in whole foods, including both plants and animals, remains the consensus for long-term health and wellness. Before attempting any highly restrictive eating plan like the carnivore diet, individuals should consult a healthcare professional or registered dietitian to understand the potential risks and ensure their nutritional needs are met. For more information on balanced nutritional approaches, consider consulting reliable resources like the British Heart Foundation.

Frequently Asked Questions

Joe Rogan was primarily motivated by the reported cognitive and autoimmune benefits discussed by figures like Jordan Peterson. He sought improved mental clarity, stable energy, and reduced inflammation, in addition to weight loss.

Rogan's diet primarily consisted of meat and eggs, including fatty cuts of grass-fed beef, elk, and bacon, often cooked in beef tallow. He also incorporated organ meats for additional nutrients.

Yes, Joe Rogan famously reported severe diarrhea during the initial adaptation phase of his diet, which lasted about two weeks. He acknowledged this was a major downside of the transition.

No, while the carnivore diet can induce ketosis, it is much more restrictive. The ketogenic diet limits carbohydrates but allows for low-carb vegetables, nuts, and seeds, whereas the carnivore diet eliminates all plant-based foods.

Major health risks include nutrient deficiencies (especially fiber and Vitamin C), high saturated fat intake that can negatively affect heart health, and potential strain on the kidneys and liver from excessive protein.

Medical and nutritional experts express concern about the long-term safety of the carnivore diet due to its restrictive nature and nutritional imbalances. There is limited research on its long-term effects, and it is not recommended as a sustainable diet.

Yes, it is crucial to consult with a healthcare professional or a registered dietitian before starting any highly restrictive diet like the carnivore diet, especially for individuals with pre-existing health conditions or special nutritional needs.