Liver King Diet and Workout Plan

The Liver King diet involves eating raw meat like our early ancestors. He claims this meal plan can get you fit, by incorporating animal protein, fresh vegetables, and healthy fats.

Liver King also says that ancient humans evolved by consuming the entire animal – nose to tail and horns to hooves. Continue reading for a more detailed look into his favorite foods and training routine.

Who is Liver King?

Brian Johnson (also known as Liver King) is a social media influencer and entrepreneur. His goal is to “teach, preach, and model the Ancestral message so that it becomes mainstream” – which is why he eats liver on a daily basis.

Liver King gained popularity after social media videos of him eating raw meat went viral. Today, he continues to “eat like our early ancestors” and focuses on training that builds functional power.

Liver King has also been featured on popular podcasts like Full Send, The Iced Coffee Hour, and Barstool Sports. He’s known to get his interviewees to consume raw meat during these discussions.


Height5′ 7″ (170.18 cm)
Weight190 lbs (86.18 kg)
Year of birth1977

Liver King Diet Plan

Liver King has one of the most controversial diets you can find on the internet. In fact, his rapid rise to fame came from his unique habit of eating raw liver each day. So, what’s his diet really like?

You can bet that liver is a staple in his diet. The social media icon claims to eat liver for breakfast, lunch, and dinner. He also eats plenty of animal protein, complex carbohydrates, and fresh vegetables.

Full Day of Eating

Breakfast6 whole eggs, protein shake, Greek yogurt, maple syrup, 2 oz liver, 1 oz bone marrow, salt, and 1/2 pint farm fresh milk
Lunch6 whole eggs, protein shake, Greek yogurt, maple syrup, 2 oz liver, 1 oz bone marrow, salt, and 1/2 pint farm fresh milk
Dinner16 oz cooked red meat, 2-3 oz bull testicles, 1 whole avocado, and sweet potatoes

Here’s another sample day of eating Liver King shared with his followers, after breaking a 24 hour fast:

3 ounces of liver, 2 ounces of pure bone marrow, 10 ounces of sardines (with skin on), 3 ounces of “Sashimi” style testicles, a bowl of potatoes, a bowl of vegetables, farm fresh fermented ketchup, olive oil, and a bowl of sugar and maple syrup.

Liver King isn’t afraid to admit that raw meat doesn’t taste great. After all, eating this way is all about fueling the body. That’s why he combines raw meat and cooked meat. But he has another trick for consuming certain food groups.

When it comes to bull testicles, he will eat them with maple syrup. The sweetness helps mask the taste and they’re easier to eat. In addition to this, Liver King will eat raw meat at the beginning of his meal – to get it out of the way.

Prioritize Sleep

Liver King’s diet isn’t the only way to achieve a more powerful body. He also stresses the importance of getting enough sleep. Sleep helps the body recover and grow stronger throughout the night. If you’re someone who has trouble getting enough sleep, try out some of Liver King’s tips below.

  • Get AM sun exposure
  • Don’t eat 3-4 hours before bed
  • Sleep in colder temperatures
  • Don’t wear shoes
  • Use blackout curtains & blinds
  • Breathe through your nose
  • Sleep on wool, cotton , or the floor

Liver King Workout routine

You won’t find Liver King exercising in a 24/7 gym. His workouts are meant to replicate the movements of our ancestors. He says this training plan will not only build muscle mass, but it can also improve your functional fitness.

Credit: Liver King (via YouTube)

AM Cardio

Every morning Liver King will go on a 30 minute walk around his property. He will usually wake up and enjoy a cup of black coffee before doing so. It’s no secret that coffee contains caffeine, so it acts as a natural pre-workout for him.

Liver King also leaves his shirt and shoes at home during these morning walks. He says being barefoot helps him feel comfortable and more connected to the earth.

In addition to improving his cardiovascular health, these walks also help his mind. Liver King thinks about what he wants to achieve in the future and plans out the tasks he must accomplish for that day.

Metcon Training

The foundation of Liver King’s workout routine is metcon training. This refers to metabolic conditioning – which are workouts that combine strength exercises and cardio conditioning.

Example Metcon:

  1. Handstand push-up 5 x 10
  2. Deadlifts 5 x 10
  3. Tire strikes 5 x 10
  4. Row 10 calories 5 x 10

Metcon workouts are great for burning fat, gaining strength, and improving heart health. This is why you will see so many Crossfit athletes following metcon training. At the end of the day, these movements are ideal for improving your functional fitness.

Final Thoughts

It should now come as no surprise that Liver King as a unique approach to diet and exercise. This lifestyle may not be the best for you, but it works for him.

Most nutritionists might argue against consuming raw meat. But you can’t deny the amount of media exposure Liver King gets from eating this way has only made him more popular.

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