[@RenaissancePeriodization] The Carnivore Diet Is Worse Than We Thought (ugly new data)

Link: https://youtu.be/VK1DzepXmKc

Duration: 26 min

Transcript: Download plain text

Short Summary

Dr. Mike and the RP Strength channel review the carnivore diet, prompted by a recent literature review. They argue reported benefits like weight loss and improved lipids stem from weight loss and elimination of ultraprocessed foods rather than meat itself, while downsides include dramatic LDL/APOB rises, keto flu, GI issues, and poor endurance performance. Their conclusion favors a modified approach with varied meats, fish, dairy, eggs, plants, and targeted carbs around training over strict carnivore.

Key Quotes

1. "Cumulative exposure to APOB containing particles causes atherosclerosis. Literally, low triglycerides and high HDL do not cancel out that pathway. And the European Atherosclloric Society consensus basically says exactly that. So this is not pretend." (00:17:06)
2. "Carbs are the undisputed king of actual measured performance. When you see people doing cycle races and and and triathlons and stuff, almost all of them eat high carb diets for a reason. It's not a vibe. It's a thing that actually works." (00:05:05)
3. "It's not the carnivore part that's doing it. You could do this with a bunch of different kinds of diets. When we do randomized low carb research, generally early weight and glycemic advantages often sink over time. So, yeah, you'll lose a few pounds doing this, but then when you peter out and you're just eating carnivore and you're not losing any more weight, most of the benefits are no longer to be found anymore." (00:06:51)
4. "So, the no random control trials here, no perspective long-term cohorts or measuring super crazy stuff like heart attacks, cancer, etc. But they do give us something." (00:15:15)
5. "bad cholesterol is actually bad for you. It's not a myth. And statins are a net health good for most people that will get on them and have surprisingly low side effects." (00:14:11)

Detailed Summary

Overview

Dr. Mike (with RP Strength) reviews the carnivore diet after a recent scoping literature review, walking through claims, mechanisms, risks, and safer modifications.

What the Carnivore Diet Is

• No formal definition exists; some use it as a short-term elimination diet, others eat only animal foods 365 days per year.
• Rapid early weight loss (e.g., ~5 lbs in a week) is mostly water and glycogen depletion from zero carbs, not rapid fat loss.
• Benefits often attributed to carnivore—more protein, fewer ultraprocessed foods, less alcohol, ketosis, simplicity, removal of lactose/gluten/FODMAPs—are achievable with other diets.
• People split into "abstainers" (who thrive avoiding craved foods) and "moderators" (who fail because small amounts trigger more cravings).

Evidence Base

• A scoping review in Nutrients by Almira Lates et al. analyzed 9 studies from 2021–2025: mostly case reports, tiny case series, modeled menus, one exploratory study, and two self-selected social media surveys.
• No randomized controlled trials or long-term cohorts measure hard outcomes like heart attacks or cancer.
• Randomized low-carb research shows early weight and glycemic advantages that fade once weight loss plateaus.

Documented Harms

• Cardiovascular: Dramatic increases in LDL-C and APOB, which can outweigh triglyceride and HDL improvements.
• Acute "keto flu": Headaches, fatigue, weakness, irritability, brain fog, poor concentration, dizziness, low blood pressure from water/sodium loss.
• GI: Constipation, hard stools, hemorrhoid aggravation, or diarrhea/greasy stools/nausea when fat intake outpaces digestion (fiber replaced by large fat loads).
• Uric acid / renal: Gout flares, rising uric acid, kidney stones, flank pain, urinary changes.
• Other symptoms: Keto rash, food aversion, meat monotony, bad breath, metallic taste, dry mouth, altered body odor, muscle cramps, twitching, palpitations, stalled recovery, low energy availability, unintended lean-mass loss.

Performance

• Carbohydrates are the undisputed driver of endurance performance; nearly all endurance athletes in cycling and triathlons eat high-carb diets.
• Athletes on carnivore report reduced sprint ability, interval ability, CrossFit performance, bodybuilding volume, and flatter-looking muscles from depleted glycogen.
• Meat-only eating can blunt thirst, causing accidental dehydration.

Real-World Anecdote (YouTuber guest)

• Served unseasoned meat at a friend's birthday party; 3-hour drive with salmon that can't sit out more than 2 hours.
• Developed an "egg ick" aversion, felt sore and weaker during workouts.
• Doctor reported "super high" bad cholesterol and recommended starting cholesterol medication—statins are described as a net health good for most users with surprisingly low side effects, contrary to carnivore-forum claims.

If Someone Still Wants Carnivore

• Emphasize fresh, minimally processed foods; minimize bacon, sausage, hot dogs, jerky, and heavily charred meat.
• Diversify protein: fatty fish, shellfish, eggs, poultry, and tolerated dairy (called "technically carnivore" and an "amazing health food").
• Include low-carb plants—non-starchy vegetables, berries, avocados, nuts, seeds, legumes—for micronutrients and fiber.
• Olive oil, avocado, nuts, and seeds outperform butter, tallow, cream, and fatty red meat at every meal in direct comparisons.
• Use liver as a concentrated supplement, not an unlimited staple; the "liver king" is called a scam artist and liar.
• Meat alone misses calcium, magnesium, potassium, iodine, folate, and vitamins C, D, E, thiamin—supplement or fill gaps with food.
• Athletes: eat fruit before and after demanding training; meats, nuts, oils, and vegetables at other times.

Stop Rules

• Persistent GI trouble, fainting, gout, urinary pain, menstrual disruption, performance loss, worsening glucose, or substantial LDL/apoB rise should trigger reassessment.

Bottom Line

• A diet of varied meats (especially fatty fish), dairy, eggs, oils, nuts, seeds, veggies, and pre/post-training fruit is judged better psychologically, physically, and for adherence than strict carnivore.