Does the Carnivore Diet Increase Testosterone?

The carnivore diet has made waves in the health and fitness world, thanks in large part to high-profile advocates like Joe Rogan. With promises of increased energy, mental clarity, and improved physical performance, many have wondered: does the carnivore diet also boost testosterone?

In this blog, we’ll break down the science behind this trending diet, explore the connection between ketosis and hormone production, and look at whether the carnivore diet can help boost testosterone.

What Is the Carnivore Diet?

The carnivore diet is exactly what it sounds like: a way of eating that includes only animal-based foods such as meat, eggs, fish, and animal fats. That means no fruits, vegetables, grains, or even nuts.

This extreme form of low-carb dieting pushes the body into ketosis, a metabolic state in which it burns fat for energy instead of carbohydrates. In that way, it’s similar to the keto diet, but even more restrictive. While keto allows for some plant-based carbs, the carnivore diet eliminates them entirely.

The Carnivore Trend

Perhaps the most well-known endorsement of the carnivore diet came from Joe Rogan, who publicly shared his experience after following the diet for 30 days. According to Rogan, he lost 12 pounds, gained muscle, improved his mental focus, and just felt more “healthy”.

Social media posts from Rogan’s instagram illustrate the potential testosterone-enhancing effects of the carnivore diet. The logic? High protein and fat intake fuels muscle growth and hormone production. And by cutting out processed carbs and sugar, insulin levels stabilize, possibly boosting testosterone.

While these observations are compelling, it’s important to recognize that anecdotes are not the same as scientific evidence. Also note that Rogan’s routine also includes weightlifting, sauna use, cold plunges, supplements, and other factors that likely contributed to his results.

Ketosis and Testosterone: Is There a Link?

There’s some interesting research about low-carb diets like keto and their effect on testosterone. Because testosterone is synthesized from cholesterol, diets rich in healthy fats may provide the raw materials the body needs to support hormone production. This includes saturated fats found in red meat and eggs, which are carnivore diet staples.

A meta-analysis of 6 studies, published in 2021, suggest that low-fat diets can lower testosterone, while higher-fat, low-carb approaches may help maintain or even increase it. Additionally, ketosis may reduce inflammation and stabilize insulin, which are both favorable for hormone balance.

However, not all ketosis is beneficial. If you’re under-eating calories or lacking key micronutrients like zinc, magnesium, or vitamin D, your testosterone levels could actually drop, regardless of your macronutrient breakdown.

What Does the Science Say?

Despite growing interest, scientific studies on the carnivore diet are extremely limited. Most available research focuses on the ketogenic diet, which allows more dietary variety than carnivore.

What we do know:

• • High-fat diets (especially those rich in saturated fat) can support testosterone production.
  • Weight loss, particularly in overweight individuals, can improve testosterone levels.
  • Chronic caloric restriction, overtraining, or nutrient deficiencies can tank hormone levels—regardless of diet type.