In this episode, bodybuilder Jonathan Griffiths and Dr. Anthony Chaffee discuss Jonathan’s experience competing in bodybuilding while following a carnivore diet, which excludes carbohydrates. Jonathan explains that the key bottleneck in bodybuilding is recovery, and he emphasizes how dramatically his recovery improved after switching to a carnivore diet. This approach allowed him to train more efficiently, recover faster, and experience better sleep and overall body function. Without the excess water retention and inflammation caused by carbohydrates, Jonathan noticed clear day-to-day improvements in his physique, making the process of managing diet and training easier and more precise.
Jonathan reflects on his transition to a strict carnivore diet, having been on it for over four years. He highlights how high protein intake provided significant satiety, which helped him endure the rigors of cutting down to extremely low body fat levels for competitions. Despite the difficulties of sub-4% body fat, he advocates for this approach due to its lower inflammation, better digestion, and muscle retention benefits. He shares that, contrary to popular belief, he has gained more muscle on the carnivore diet than when he was eating carbohydrates, which he attributes to the diet’s efficiency and effectiveness.
Dr. Chaffee and Jonathan discuss the importance of managing inflammation and optimizing recovery, particularly in the context of bodybuilding. Jonathan notes that the carnivore diet helps him maintain a lean physique without the puffiness and water retention common with high-carb diets. This allows him to measure his progress more accurately, as his body reflects true muscle mass rather than inflated glycogen stores. He also touches on the mental benefits of the diet, stating that the reduced inflammation has helped him manage conditions like autism and chronic fatigue more effectively.
Jonathan’s competition preparation is detailed, including his high-protein, moderate-fat diet, which remained consistent in the months leading up to his show. He explains the strategic use of “refeed” days to reset his metabolism and how walking and low-intensity cardio helped him drop body fat without overburdening his body. His methodical approach to diet, training, and recovery helped him retain muscle mass while losing weight, dropping from 110 kg to 91 kg without drastically reducing calories.
Throughout the conversation, Jonathan emphasizes the long-term benefits of the carnivore diet, not just for bodybuilding but also for mental clarity, inflammation control, and overall well-being. He credits the carnivore diet with improving his quality of life, especially regarding his autism, which he says made him anxious and socially withdrawn before adopting the diet. He encourages others to try the carnivore diet for its wide-reaching benefits and notes that success comes from following the diet consistently while making incremental improvements in other areas like sleep, light exposure, and recovery practices.