The Carnivore Diet Is Worse Than We Thought (ugly new data)

Key issues with the carnivore diet (as discussed)

Cardiovascular risk markers

• Some people see dramatic increases in LDL-C (“one of the worst kinds of cholesterol”).
• ApoB elevations can also occur (described as a particularly concerning risk signal).
• Even if some markers improve (e.g., triglycerides/HDL), the speaker emphasizes they don’t cancel out the atherosclerosis pathway tied to ApoB/LDL particles.

Metabolic/gout/kidney concerns

• Potential for gout flares via rising uric acid.
• Risk of kidney stones, flank pain, and unwanted urinary changes.

GI and transition effects

• Early “keto flu” symptoms:
  • headache
  • fatigue
  • weakness
  • irritability
  • brain fog
  • concentration issues
• Possible constipation/hard stools and hemorrhoid aggravation, linked to near-zero fiber.
• Possible diarrhea/greasy stools/urgency/nausea if fat intake is high or digestion can’t keep up.
• Possible electrolyte-related issues: muscle cramps, twitching, palpitations (attributed to fluid/sodium/electrolyte shifts).

Performance and body composition

• Reports of reduced sprint/interval/CrossFit performance and training volume.
• Potential for stalled recovery and lean mass loss when carb intake is low enough to impair recovery.

Psychological/social friction

• Social isolation, difficulty eating out, and family conflict due to the diet’s restrictiveness and “weirdness” socially.

Sustainability problems

• Food inflexibility (harder to eat out; may require packing food).
• Higher costs (especially if including liver).
• Boredom/food aversion from extreme monotony.

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Reported “benefits” (and what the speaker thinks drives them)

Commonly reported benefits

• Rapid initial weight loss, often attributed to glycogen + water loss early on.
• Less hunger/cravings, attributed to higher protein, ketosis, and repetitive meals.
• Simpler food decisions (no tracking/recipes; minimal variety).
• Some report better blood glucose control and fewer diabetes medication needs.
• Some report less bloating/gas/reflux/diarrhea/abdominal pain; the speaker attributes this largely to removing FODMAP triggers (e.g., lactose/gluten in strict versions).
• Some report improved mood/clarity/sleep and other “well-being” outcomes (speaker notes evidence is limited).

Speaker’s key argument about causality

Many benefits may come from:

• More protein
• Fewer ultra-processed foods
• Less/zero alcohol
• Ketosis
• Food monotony
• Eliminating personal intolerances

The speaker notes that in broader low-carb research, early advantages (weight/glycemia) often fade over time, suggesting long-term carnivore-specific benefits are unproven.

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Evidence quality (literature review described)

What the scoping review found

A scoping review cited (“Carnivore diet: a scoping review of current evidence, potential benefits and risks” in Nutrients, 2021–2025 window) found:

• No randomized controlled trials
• Mostly case reports, tiny case series, modeled menus, self-selected surveys, and one exploratory study

Major limitation noted

• Inconsistent definition of “carnivore” (some include dairy/eggs/coffee/alcohol/plants; fiber/micronutrients vary).

Risk signals seen even in these small data

• LDL-C often rises, sometimes markedly—even in previously healthy participants.
• Reports of gout, kidney stones, and microbiome shifts.

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Wellness/self-care & productivity modifications (what to do instead / how to make it safer)

The speaker suggests keeping the “carnivore-ish” parts (especially low-carb/less junk), but not going fully carb-free animal-only.

“Carnivoreish” upgrade strategy

• Prioritize fresh, minimally processed foods
  • Minimize bacon/sausage/hot dogs/jerky.
  • Avoid heavily charred meats.
• Diversify animal sources
  • Don’t rely only on beef.
  • Include fatty fish, shellfish, eggs, poultry, and dairy if tolerated.
• Improve fat quality
  • Seafood for fats is emphasized.
  • The speaker claims comparisons favor olive oil, avocado, nuts, seeds over frequent butter/tallow/very fatty red meat.
• Allow low-carb whole plants (big fiber/micronutrient upgrade)
  • Add non-starchy vegetables, berries, avocados, nuts, seeds, legumes.
  • Goal: keep carbs low while restoring fiber + micronutrients and gut support.
• Target supplementation only where needed
  • Don’t assume meat covers everything.
  • Consider targeted coverage for: calcium, magnesium, potassium, iodine, folate, vitamin C, vitamin D, vitamin E, thiamin.
• Treat liver as a concentrated supplement
  • Don’t make it an unlimited staple; run blood work to guide.
• Electrolytes + hydration
  • Monitor hydration; thirst response may drop on strict meat-only diets.
  • Adjust electrolytes (especially sodium).
• Carbs strategically around hard training (if performance matters)
  • Consider carbohydrates before/after demanding training (examples: fruit pre/post).
  • Keep other meals mostly meats + fats + low-carb plants.
• Set “stop rules” if health worsens
  • Reassess if you have:
    • Persistent GI trouble
    • Faintness/low blood pressure
    • Gout
    • Urinary pain
    • Menstrual disruption
    • Performance loss
    • Worsening glucose
    • Substantial LDL/ApoB rise

Practical takeaway “recommended direction”

If you like the low-carb benefits, use a low-carb whole-food diet:

• Meats + varied animal foods (especially fatty fish)
• Dairy + eggs
• Oils, nuts, seeds
• Vegetables (and some fruit around training)

The speaker claims this tends to be better for adherence, psychologically, and physically than strict carb-free carnivore.

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Presenters / sources

• Presenter: Dr. Mike (Dr. Mike on RP Strength)
• Cited review/source: Almira Lates and colleagues — “Carnivore diet: a scoping review of the current evidence, potential benefits and risks” (Nutrients)
• Other referenced guidance/consensus: European Atherosclerosis Society consensus (discussed regarding ApoB/atherosclerosis risk)
• Referenced example experiences: YouTuber Scott (“Scott” appears multiple times in the subtitles as a participant in the discussion)