What The 'Dirty' Carnivore Diet Really Does To Your Body

If you're a fan of Joe Rogan, you've probably heard of the carnivore diet. For those unfamiliar, the carnivore diet is an all-meat eating plan that excludes everything plant-based. Think bacon and eggs for breakfast, chicken breast for lunch, and steak for dinner (here's what happens to your early death risk on the carnivore diet).

Sound extreme? It is. While proponents like Rogan rave about benefits like weight loss, improved mood, and relief from autoimmune conditions, the diet is highly restrictive. Enter the "dirty" carnivore diet, which is a less rigid version that allows small amounts of fruits or vegetables to add fiber and nutrients missing in the traditional carnivore plan.

Paul Saladino, M.D., a.k.a. Dr. Carnivore, is one of the diet's most vocal advocates. After years of strict carnivore eating (and writing two books on it), Saladino started experiencing health problems like muscle cramps, heart palpitations, and low testosterone. In an interview on the Thomas DeLauer Podcast, Saladino shared that adding fruit and honey to his meals helped his body regain balance. Now, he consumes up to 300 grams of carbs daily to maintain his overall health.

Low-carb enthusiasts often argue that relying on carbs for energy prevents your body from burning stored fat. While it's true that cutting carbs can push your body to burn fat, carbs play a critical role in overall health.

Carbs break down into glucose, your body's preferred energy source, fueling your cells and powering your workouts. Excess glucose is stored as glycogen in your liver and muscles, which acts as a backup energy supply during physical activity. Athletes, like long-distance runners, rely on this glycogen to sustain their efforts.

While the carnivore diet could wreak havoc on your digestive system, carbs support digestive health. Joe Rogan said he experienced explosive diarrhea when first trying the carnivore diet in 2020. Fruits, vegetables, and whole grains are good sources of fiber that help form healthy stools while sweeping your colon clean.

Sleep and hormone health also benefit from carbs. Carbs boost tryptophan levels in the brain, which is a precursor to serotonin and melatonin — chemicals crucial for mood and sleep. Additionally, a 2022 review in Nutrition and Health suggested that low-carb diets could impact testosterone levels. Diets with over 35% of total calories from protein have been linked to drops in both resting and post-exercise testosterone.

The "dirty" carnivore diet is closer to keto than the strict carnivore approach. Saladino now emphasizes the importance of carbohydrates for maintaining electrolyte balance. Even Rogan, who follows the carnivore diet during "World Carnivore Month" in January, admits to "cheating" with sushi and salad. He adds fruit during the first few weeks to help his body adjust.

Most dietitians and doctors advise against the carnivore diet despite its popularity among podcasters like Rogan and social media influencers. While the carnivore diet runs the risk of significant nutritional deficiencies, adding fruits and vegetables to your dirty carnivore diet could help keep your body nutritionally balanced. This way of eating might be more sustainable because you're not going to be restricting yourself during social occasions. Although you might enjoy quick weight loss on this type of restrictive diet, there's also not enough research on the long-term risks of the carnivore diet for your health.