Is a raw meat diet healthy — or the fast track to a heart attack?

Dear Dr. Zac,

I’ve been seeing a lot of influencers online talking about the carnivore diet and eating raw meat like it’s the key to perfect health. I started following this guy who goes by the name of the ‘Liver King’, who loves eating kilos of raw liver each week and preaching animal-based everything. But now I’ve heard he’s had some serious health issues? Is eating this way actually healthy, or is it going to destroy my insides (let alone my teeth from all the associated vomiting!)? Should I be worried if I’m thinking of trying it?

– Will, 27, Darwin

Dr. Zac weighs in on whether a raw meat diet is bad for you. BublikHaus – stock.adobe.com

Ah, the carnivore diet – where plants are apparently public enemy number one, and raw liver is treated like some sort of miracle cure. It’s like paleo had a chaotic love child with a protein shake.

And while social media might have you convinced that chewing on uncooked steak is the ultimate shortcut to six-pack abs, your gut (and your GP) might strongly disagree.

Let’s have a proper look at what’s going on here.

“While social media might have you convinced that chewing on uncooked steak is the ultimate shortcut to six-pack abs, your gut (and your GP) might strongly disagree,” Dr. Zac says. ajr_images – stock.adobe.com

What even is the carnivore diet?

Put simply: meat, meat, and more meat.

If it once had a heartbeat, it’s on the menu. No fruit. No veg. No grains. Not even a lonely lentil in sight.

Some hardcore fans – and by hardcore I mean TikTok bros shirtless in the snow – take it even further and go full raw.

According to Dr. Zac, hardcore fans are taking a carnivore diet a step further by consuming raw meat. Dmitry Lobanov – stock.adobe.com

Yes, raw liver straight from the fridge like it’s a health food version of sashimi.

The theory? Our ancestors ate this way, plants are packed with “anti-nutrients”, and modern carbs are evil.

It’s seductive, especially if you’ve struggled with bloating, auto-immune issues or weight gain. But seductive doesn’t mean safe.

Brian Johnson – better known as Liver King – was the poster boy for raw meat supremacy (not to be confused with Bryan Johnson the dude who wants to live forever).

He flexed his way to fame, chomping on bull testicles and preaching primal living to millions. Then, late in 2023, came the plot twist: he was hospitalized with dangerously high blood pressure and electrolyte imbalances, and admitted to using steroids all along.

In his own words: “I did it to look the part.”

Turns out raw liver doesn’t make you invincible. Who knew?

The reason people are eating raw meat is because “our ancestors ate this way,” and that carbohyrdrates are bad, which are attractive points for someone struggling with bloating, auto-immune issues or weight gain. rh2010 – stock.adobe.com

The risks you won’t see on TikTok

Short-term, people might feel better after cutting out processed junk. But long-term? You could be setting yourself up for a health disaster.

First up: nutrient deficiencies. No vitamin C means you’re at risk of scurvy – and yes, that’s the pirate disease.

No fiber means constipation that’ll have you backed up worse than a traffic jam. You also miss out on antioxidants and minerals like magnesium and potassium.

DSr. Zac advises to not solely eat meat, due to vitamin deficiencies. ajr_images – stock.adobe.com

Then there’s the impact on your heart and kidneys. High saturated fat and protein can raise cholesterol and blood pressure – not ideal if you’re planning to live past 40. And if you’ve got any kidney issues? Good luck. The strain of constant meat overload can make things worse.

And let’s not forget your gut microbiome – all those good bacteria keeping your digestion, immunity, and even your mood in check.

They thrive on fiber. No plants? No party.

Now for the most obvious red flag: eating raw meat opens you up to all sorts of nasties. Think parasites, Salmonella, E. coli – basically every food poisoning horror story you’ve ever heard. A 2023 study even found a rise in tapeworm infections thanks to social media meat trends. Delicious.

But what about the success stories?

Sure, you’ll see people online swearing they’ve “never felt better” on raw carnivore diets.

But often these benefits come from cutting out ultra-processed foods – not because eating raw spleen is some kind of miracle.

Also, let’s not ignore the elephant in the butcher shop: many fitness influencers are fake to the core.

Your life would be so much better if you started unfollowing them and started following people who enriched your life. Comedians are a great Instagram swap.

A fitness influencer’s job is to make your life feel inadequate – but quite often its all smoke and mirrors.

Instagram reel. While you are working a 9 to 5 job and trying to squeeze a few gym sessions in to your hectic life – often they are using supplements, hormones, steroids, restrictive diets, AI, image manipulation and strict routines to achieve what they claim to be effortless.

Dr. Zac suggests eatinf vegetables and fruits with meat for “a balanced plate, not a medieval feast.” RecCameraStock – stock.adobe.com

What you’re watching is a highlight reel, not a health plan.

A smarter way to get strong

If you’re after fewer carbs and more protein, there are far better ways to do it:

Try an animal-based but plant-inclusive diet. Meat, eggs, veggies, some fruit – a balanced plate, not a medieval feast.

Explore low-FODMAP or elimination diets if you’ve got gut issues – they’ve got actual science behind them.

Work with a qualified dietitian before cutting out major food groups. Your body (and your colon) will thank you.

So Will, please eat your veg. Cook your meat (unless it actually says sashimi). And please, don’t get your nutrition advice from guys who look like Thor but eat like Gollum.

You’ve got this.

– Dr. Zac