Liver King Diet and Workout Program – Fitness Volt

Brian Johnson, also called Liver King, is among the hottest health and life-style celebrities on social media. Johnson preaches consuming uncooked meat, sleeping on picket planks, and taking ice chilly showers daily. 

Although Liver King’s rules would possibly sound ludicrous, the bearded muscle man has managed to amass 1.6 million followers on Instagram, 126K subscribers on YouTube, and over three million followers on TikTook, sharing bits and items of his life-style on the social media platforms. 

Johnson made his social media debut on Aug. 18, 2021. He beat among the hottest supermodels in reaching the landmark of 1 million followers. 

Liver King is often seen and not using a shirt because it may are available the best way of him displaying off how consuming bull testicles can flip you into an alpha human. 

“Many Primals have requested “why the title Liver King” and the reply is straightforward, as a result of “Liver is King.” Our early ancestors all the time favored the liver first — many modern-day hunter/gatherer tribes nonetheless do — together with lions, nice whites, and different wild alpha organisms. The liver is a dietary powerhouse stuffed with peptides, progress elements, and pure nutritional vitamins of their most bioavailable varieties.”

Nine Ancestral Tenets

Per the social media celeb, returning to the ancestral way of life can deliver the mojo again to your life. However, he acknowledges that the majority of us don’t wish to transfer into the woods or hunt our meals, so he has give you rules that he believes can enhance our well being and life-style.

Liver King/Instagram

“By residing ancestrally, we overcome obstacles between ourselves and true well being and happiness.”

Liver King preaches 9 ancestral tenets that embody:

  1. Sleep: Johnson is a proponent of sleeping at least seven hours each evening as it may possibly assist your physique and mind detox, recuperate, rebuild and restore.
  2. Eat: The tenet requires incorporating complete meals, liver, bone marrow, coronary heart, and bone soups into your weight loss program. 
  3. Move: Liver King recommends walking for thirty minutes very first thing within the morning, early afternoon, and after dinner.
  4. Shield: It includes working “from seed oils, extreme WiFi, EMFs, and man-made poisons.”
  5. Connect: It requires at the very least 10 minutes of barefoot contact with the earth daily as it may possibly enhance your sleep and blood stress. 
  6. Cold: Includes chilly/scorching distinction showers for 30 seconds at a time because it improves immunity and vasodilation and has anti-inflammatory properties.
  7. Sun: It represents the pure manufacturing of Vitamin D. Furthermore, Live King advocates eating bone marrow for vitamin Ok, soaking in mid-day solar for vitamin D, and consuming liver for vitamin A.
  8. Fight: Look for challenges and methods of staying out of your consolation zone. 
  9. Bond: It includes spending centered, current time with family members and pals.

Furthermore, the paleolithic lifestyle proponent advises logging in 10,000 steps daily. Per Johnson, the human physique advanced for scouting, looking, and gathering, and strolling 10,000 steps daily is the naked minimal everybody must do for optimum well being. 

“Every step you are taking is a step nearer in direction of re-discovering your primal self and paving the trail in direction of higher residing.”

Controversies Surrounding Liver King

Liver King Responds Joe Rogan

Although Liver King preaches some attention-grabbing tenets, it isn’t his rules that made him an in a single day celeb.

Health and health fanatics flock to his social media profiles primarily due to his jacked and diced physique and his claims that he has never used steroids.

While Johnson followers, or primals as he likes to name them, defend his lifelong natty standing, the Liver King has managed to irk a number of social media and health icons. Joe Rogan, in one of his podcasts, stated about Johnson, “He has acquired an ass stuffed with steroids, is what that man’s acquired.”

Furthermore, Johnson has turned his newfound fame into enterprise success. His complement manufacturers, The Fittest and Ancestral Nutrition have reportedly become multi-million dollar businesses in a brief interval.

Check Out: Joe Rogan Fed Up with Liver King’s Claim of Being Natural: ‘Just Shut the Fu** Up, That Guy is On Steroids’

Early Life

Liver King Young
Liver King Young

Brian Johnson wasn’t all the time the burly bearded man we now see on social media. Before debuting on social media as Liver King, the Texan labored as an government in a pharmaceutical firm. 

Interestingly, Liver King barely acknowledges his actual title anymore as a result of, as he places it, the Liver King “ripped open a cage and ate Brian Johnson.”

Per the complement model proprietor, he was unhappy and weak rising up as his father had handed away whereas he was nonetheless younger and earlier than he may get to know him. To add to his ache, he was bullied in highschool. 

Johnson revealed that his life started to vary for the higher after he began understanding in one in all his mother’s boyfriend’s residence gyms. It wasn’t lengthy earlier than his friends began noticing his positive aspects, and lo and behold, one in all them in contrast him to Mark Wahlberg from his Calvin Klein underwear modeling days, which as per the Liver King, most likely modified his life without end. There was no turning again for Johnson after this. 

Meanwhile, Johnson acquired a level in biochemistry and enrolled in a medical faculty however dropped out earlier than orientation. The Liver King later went to work for a pharmaceutical firm and made a pleasant residing doing so. 

Switching to the Ancestral Lifestyle

Per the profitable businessman, his children, also called the Savage Liver Boys, have been the explanation behind the household’s initiation into the ancestral life-style.

When they have been younger, Rad and Stryker frequented the hospital because of allergy symptoms and sicknesses. Desperate to discover a solution to repair his youngsters’s well being, Johnson learn Sally Fallon’s e-book Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and Diet Dictocrats and determined to implement a few of its findings. The relaxation, as they are saying, is historical past. 

“We lower out all of the processed meals, we lower out all of the liquid energy, the seed oils. We simply went to complete meals, mainly liver and bone marrow. Anything that made sense like, Yeah it’s ancestral,” 

According to Liver King, the brand new weight loss program labored its magic in a few days, and the rings round his child’s eyes disappeared. “They had this new vibrancy, this new vitality, this new electrical energy. You didn’t know they have been able to residing like this, with such pleasure and laughter,” he concluded.

Getting into the Sports Nutrition Industry

Shortly after assembly his spouse, the Mr. and Mrs. opened a profitable dental observe collectively. They then moved on to promoting dietary dietary supplements that help the “ancestral life-style” to which they’d grow to be devoted.

Starting His Social Media Journey

After Liver King noticed the advantages of training the 9 ancestral tenets firsthand, he realized he wanted to share it.  

“What type of piece of shit would I be if I don’t mannequin, train, and preach this to the world?”

The Texas native employed a social media consulting agency to doc his life and exercises and began sharing them on-line. 

Liver King Diet Principles

The modern-day barbaric abides by the next weight-reduction plan rules:

1. Stick to Nutrient-Dense Whole Foods

The ancestral weight loss program favors nutrient-dense complete meals over processed meals. Liver King’s paleo-style weight loss program is proscribed to animal meals as he believes it’s more practical at serving to construct power, energy, and earth-conquering dominance.

2. Relish Organ Meat

It isn’t any secret Johnson is a fan of organ meat and advises his tribe to include them into their each day weight loss program. 

3. Load Up on Protein

Protein is the constructing block of muscle. Plus, it helps lose fats and retains you satiated for longer. If your purpose is to construct muscle mass, your purpose ought to be to consume one gram of protein per pound of ideal body weight. [1]

4. Don’t Cut Out the Fat

A high-fat and low-carbohydrate weight loss program may help optimize hormone manufacturing, scale back blood sugar points, enhance sleep and immune operate, assist in anti-aging with improved mobile regeneration, scale back blood stress, and stabilize neurological functioning within the mind. [2]

5. Carbs Are Your Friends

Folks pursuing the ancestral life-style require extra carbs than folks on a vanilla weight loss program. Carbs support growth, tissue restore, and quick motion vitality. Seek clear and fast-burning carbs (fruit, honey, potatoes) for restoration and slow-burning carbs for sustained vitality

6. The Ideal Macronutrient Breakdown

Johnson recommends the next macro-split: 40% protein, 35% fats, and 25% carbs.

“I’m not a hospital, I’m not a health care provider, and this isn’t medical recommendation. I do, nevertheless, have a level in biochemistry,” claims Liver King on his web site.

Liver King Diet Program

Although Johnson is as jacked as a professional bodybuilder, he doesn’t eat like one. The Texas native eats three meals a day. His meals are massive and nutrient-dense, not like bodybuilders who prefer to eat small meals at common intervals all through the day.

Meal 1: Breakfast

Liver King’s breakfast comes with a observe — “after you’ve earned it via enough wrestle.”

  • 6 farm-fresh eggs
  • 30g protein shake w/ ice chilly Mountain Valley Spring (mineral) water
  • 100g home made complete greek yogurt w/ 30g maple syrup. The Liver King mixes 5g creatine, 10g collagen, 30g almond butter, 20g ghee, and 2g Redmond sea salt in his yogurt
  • 2oz uncooked liver, maple syrup (sprinkle Redmond sea salt)
  • 1oz uncooked bone marrow, maple syrup (sprinkle Redmond sea salt)
  • 1/2 pint of farm-fresh uncooked milk (often milked that morning) 

Note: If Johnson feels full, he mixes the shake with milk as an alternative of the Mountain Valley Spring water.

Meal 2: Lunch (Post Workout)

Johnson’s message for the second meal? “After strenuous train. Dominate.”

Meal 3: Dinner

Liver King steps away from his early caveman habits for six days per week at dinnertime and cooks his meals earlier than consuming. However, he prefers his dinner uncooked on Thursday. 

  • 16oz of full fats, cooked pink meat (e.g. grass-finished rib eye, grass-finished floor wagyu or quick ribs, floor organs together with liver, spleen, pancreas, coronary heart, and kidney)
  • 2 to 3oz of one thing uncooked like uncooked bull testicles, uncooked sweetbreads, or uncooked coronary heart
  • 1 avocado with 100% real olive oil and Redmond salt

Note: Johnson permits himself candy potatoes topped with maple syrup and crunchy sea salt, however provided that he has earned it. 

Must Read: Is Bone Marrow Good for Bodybuilding?

Liver King Workout Program

Liver King Workout
Liver King Workout

Like the other Johnson popular for his badass physique, Brian leaves no stones unturned throughout his exercises. 

Brian Johnson’s coaching routine is an adaptation of the Westside Barbell Conjugate method as a result of he believes it’s essentially the most badass methodology in power.

Johnson trains daily, generally twice a day. Even on a relaxation day, the primal is all the time transferring. This is what his coaching routine appears like:




Metabolic conditioning, specializing in muscle hypertrophy. Think: 




  • Upper physique push
  • Several dynamic and plyometric actions

Wednesday: Rest Day

It contains a number of miles of strolling within the solar, adopted by some dash variations on the assault bike, rower, or ski erg. The mixture simulates a profitable hunt. Johnson breaks his 24-hour quick after this coaching routine, clearly after he looks like he has earned it.

Liver King Rest Day
Rest Day




Metabolic conditioning, specializing in hypertrophy. 



  • Upper physique (specializing in 1RMs)


Metabolic conditioning, emphasis on hypertrophy. 

  • Ring muscle-up
  • Heavy ball cleans 
  • Hand-stand stroll

Saturday: Rest Day

Saturday is Liver King’s favourite exercise of all. The Super Barbarian, that includes quite a few strongman actions and ending with core.

Note: The Barbarian is a trademark Liver King train that includes holding a 70-pound kettlebell in every hand, strapping 20-pound ankle weights on every leg, carrying 70 kilos in a backpack, and dragging 120 kilos on a sled behind you for one mile.

Liver King plans on taking the Barbarian world, dragging his sled throughout worldwide landmarks just like the Great Wall of China and the Taj Mahal. “These could be unbelievable issues to do to attach with folks,” he stated.


More sluggish miles within the solar, and a few non-negotiable Tabata push-ups. Then, Liver King calls it per week.

Liver King Supplements

Liver King and his tribe prioritize assembly their each day micro and macronutrient targets via a nose-to-tail weight loss program and solely depend on dietary supplements to fill within the gaps. Here are the dietary supplements Johnson makes use of:

  • Ancestral Supplements Minerals — Nature’s complete meals electrolyte and mineral advanced
  • Ancestral Supplements Beef Organs
  • The Fittest Whole Beast Protein
  • Vitamin D3

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Wrapping Up

Are Liver King’s ancestral life-style claims real or is he the most important brofessor of our technology? You be the choose. However, there is no such thing as a denying that Brian Johnson is among the most devoted and passionate people within the well being and health area. 

Liver King is particular about his weight loss program and lays out every thing it’s essential learn about following an ancestral weight loss program, from what to how a lot try to be consuming. 

Finally, in case you have been to take one factor away from this text, let it’s this: 

“I all the time say you’re both rising otherwise you’re dying.” — Liver King


  1. Halton TL, Hu FB. The results of excessive protein diets on thermogenesis, satiety and weight reduction: a essential assessment. J Am Coll Nutr. 2004 Oct;23(5):373-85. doi: 10.1080/07315724.2004.10719381. PMID: 15466943.
  2. Innis SM. Dietary omega 3 fatty acids and the creating mind. Brain Res. 2008 Oct 27;1237:35-43. doi: 10.1016/j.brainres.2008.08.078. Epub 2008 Sep 9. PMID: 18789910.

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