Fitness
Exercise Scientist Exposes Liver King's Diet and Training Claims! | BOXROX
In the ever-evolving world of fitness and health trends, few figures have captured as much attention and controversy as the Liver King. Known for his bold claims about primal living, intense workouts, and unconventional dietary practices, Liver King has amassed a significant following. However, recent scrutiny from exercise scientists, including Dr. Mike of Renaissance Periodization, sheds new light on the validity of these practices.
An Introduction to Liver King’s Controversy
Liver King, or Brian Johnson as he’s known off-screen, has built his brand on a narrative of returning to primal roots through rigorous physical training and a diet he claims mimics ancient practices. Central to his philosophy are “ancestral tenets” which he asserts are crucial for optimal health and fitness.
Dr. Mike, an exercise scientist with a background in sport and exercise science, as well as competitive bodybuilding and Brazilian Jiu-Jitsu, has taken a critical stance. In a recent analysis, Dr. Mike dismantles Liver King’s claims, questioning both their scientific basis and practical application.
Decoding Liver King’s Ancestral Diet and Training
Liver King advocates for a diet rich in organ meats, bone marrow, and other foods he deems essential for primal nutrition. His approach emphasizes consuming the entire animal, from “nose to tail,” which he believes provides a comprehensive spectrum of nutrients vital for health.
However, Dr. Mike highlights the inconsistencies and impracticalities of such a diet in modern contexts. He points out that while organ meats do offer nutritional benefits, there is no scientific evidence supporting the necessity of consuming them exclusively or in such large quantities. Most nutrition experts agree that a balanced diet incorporating a variety of food groups is more effective and sustainable for long-term health.
Moreover, Liver King’s diet ignores modern advances in nutrition science. Contemporary dietary guidelines are based on extensive research, showing that a diet rich in fruits, vegetables, lean proteins, and whole grains promotes overall health and prevents chronic diseases. The hyper-focus on organ meats and other primal foods might also lead to nutritional imbalances and deficiencies if not carefully managed.
The Truth About Liver King’s Training Regimen
Liver King’s training regimen is equally contentious. He promotes intense physical activities like carrying heavy loads over long distances and exposure to extreme cold as ways to enhance strength and resilience. These methods, while invoking a sense of primal toughness, are critiqued by Dr. Mike for their potential risks and limited effectiveness compared to more conventional exercise approaches.
Dr. Mike advocates for evidence-based training methods that prioritize progressive overload, compound movements, and structured rest periods. He argues that these methods not only build strength more efficiently but also reduce the risk of injury associated with extreme training practices. Compound movements like squats, deadlifts, and bench presses are foundational in building muscle and strength because they engage multiple muscle groups simultaneously, promoting functional fitness.
Additionally, the extreme elements of Liver King’s regimen, such as carrying heavy loads over long distances, can lead to overuse injuries and chronic pain. Modern exercise science emphasizes the importance of a balanced workout routine that includes cardiovascular, strength, flexibility, and mobility training to ensure holistic fitness and prevent injuries.
Epigenetics and the Misuse of Scientific Terms
Liver King often references epigenetics to justify his dietary and training choices. However, Dr. Mike clarifies that while epigenetics is a legitimate field of study, Liver King’s application of the term is misleading. Epigenetics refers to the study of how gene expression can be influenced by environmental factors, but it does not validate extreme dietary or training regimes as claimed by Liver King.
The misuse of scientific terms like epigenetics can be misleading for individuals seeking genuine health advice. It’s crucial to understand that while lifestyle factors such as diet and exercise can influence gene expression, these effects are complex and cannot be simplified into blanket statements endorsing extreme behaviors. Reputable health and fitness advice should be grounded in robust scientific evidence, considering the multifaceted nature of human biology.
Shielding and Other Dubious Health Practices
Liver King advocates for shielding against modern environmental “dangers” like Wi-Fi and synthetic clothing, claiming they disrupt natural biological rhythms. Dr. Mike dismisses these claims, citing scientific consensus that these technologies pose no significant health risks when used appropriately.
The idea of shielding oneself from everyday modern conveniences is based more on fear-mongering than scientific reality. Research has shown that everyday exposure to Wi-Fi and synthetic clothing has minimal to no adverse effects on human health. Instead of focusing on these unfounded concerns, individuals should prioritize well-established health practices such as regular physical activity, balanced nutrition, adequate sleep, and stress management.
The Reality Behind the Persona
Beyond the controversies, Liver King’s persona raises questions about authenticity and credibility. Dr. Mike asserts that while Liver King’s message may resonate with some seeking alternative health approaches, his methods lack scientific rigor and may pose risks to followers’ health.
Moreover, the revelations about Liver King’s use of performance-enhancing drugs (PEDs) further undermine his claims of achieving his physique through natural and ancestral means. This discrepancy highlights the importance of transparency and honesty in the health and fitness industry. Aspiring to unrealistic standards set by individuals who do not disclose their use of PEDs can lead to disappointment, disillusionment, and potentially harmful behaviors in those trying to emulate them.
In conclusion, the Liver King phenomenon serves as a cautionary tale in the fitness and health industry. While his charisma and unconventional approach may attract attention, consumers are urged to critically evaluate the scientific basis of health and fitness claims.
Dr. Mike’s analysis underscores the importance of evidence-based practices supported by peer-reviewed research. As consumers navigate the landscape of fitness influencers and health trends, skepticism and informed decision-making are crucial.
For those genuinely interested in improving their health and fitness, Dr. Mike recommends seeking guidance from certified professionals and relying on established principles of exercise science and nutrition.
In the end, the Liver King saga reminds us that while the allure of ancestral lifestyles and extreme fitness practices may be compelling, health decisions should always be grounded in scientific evidence and reasoned analysis.
Watch Dr. Mike’s full analysis on YouTube for a deeper dive into the controversy surrounding Liver King’s diet and training claims.
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It’s important to have goals in mind as you set out on your fitness journey, whether you’re trying to lose weight, gain muscle or train for a race.skynesher/Supplied
January is notoriously the busiest time of year at the gym. A survey from Ipsos reported that a third of Canadians made exercise-based resolutions for the new year, with many folks working out for the first time or returning to fitness after some time away. If you’re new to exercise, the gym can feel like an intimidating place. But it doesn’t need to be. Below we’ve put together a few suggestions to help you get started.
Have a plan going in
For success at the gym, it’s crucial to have a plan. Before you start, it’s important to identify your goals. Are you looking to get stronger? Training for a race or competition? Do you want to improve body composition? While almost any consistent exercise is going to improve your overall health, specific results require specific training.
Following a workout program can help you stay committed – here’s how to write your own
Those completely new to working out may want to invest in a few sessions with a personal trainer. A reputable trainer will be able to put together a plan based on your preferences and skill level, while walking you through the proper form for each exercise. If cost is an issue, many gyms offer a free intro training session as a sign-up perk. There are also hundreds of different workout programs you can find online and video tutorials outlining proper form.
If you’re intimidated to exercise on your own, a fitness class allows you to follow along with an instructor while getting some quick pointers on how to properly perform the workout. Many gyms offer discounted or free classes to first-time visitors.
Trying to do too much, too fast will burn you out, leave you injured or both
When you’re motivated by a new year’s resolution, it’s tempting to pencil in long gym sessions multiple times a week. But that kind of regime is rarely sustainable. If you’d like to make exercising a habit beyond January – and you’ll need to for any kind of lasting results – it’s best to think about what you can do in the long term.
“You can either do an hour of weightlifting a few days a week, and actually do it, or you have these imaginary 10-hour training sessions you’ll never actually have time for,” said Dan John, strength coach and author. “I try to focus on [programs that are] doable, repeatable and reasonable.”
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Similarly, trying to immediately push beyond your physical limitations is a great way to get injured. For weightlifting, it’s important to consider proper warm-ups, active mobility exercises and learning the right techniques before trying to lift anything too heavy. For cardio, Canada Running Series offers a Couch to 5K plan that eases newcomers into jogging by starting small and gradually increasing the length/difficulty of each run.
Follow basic gym etiquette
The gym is a shared public space. Everyone there is trying to get in a good workout. That’s harder to do when people are having phone conversations, listening to videos without using headphones and refusing to wipe down their equipment after use.
In March, fitness trainer Paul Landini wrote an article explaining some unofficial rules to follow when going to the gym, including being mindful of other people’s space and making sure you’re not monopolizing equipment during busy hours.
Try to find what you like about the gym
Changes in body composition, strength and overall health take time. They also need upkeep over the long term. Building a consistent fitness habit is something that will help with all those goals. One of the best ways to do that is finding something at the gym you genuinely enjoy doing. That can be working out with a friend to add a social aspect to exercise and accountability to show up. It can entail learning a new fitness-adjacent skill such as boxing or training for a competition like Hyrox. It can be rooted in the sense of accomplishment that comes with getting stronger. Whatever the reason, finding the joy in exercise is going to be key if you want to move beyond short-term motivation.
SIOUX FALLS, S.D. (Dakota News Now) – Finding time to work out as a mom with young kids can be a challenge in itself, especially when you’re new to an area and don’t know where to start. However, a new fitness option strolled into Sioux Falls today. iStroll offers moms the chance to work out and meet other moms all while their kids can play or even join alongside them.
iStroll is a national organization that has more than 35 locations in the country but this is the first time one opened in South Dakota. It’s a full body workout that incorporates dumbbells, body weight, and jogging strollers when the weather’s nice.
“I found iStroll in Oklahoma and fell in love,” said Kelsi Supek who started the affiliate in Sioux Falls. “We made friends. It became our entire social network. The kids loved it and then we moved to Arizona during COVID. And all the moms were stuck at home. They were inside with our kids and lonely, honestly. And we were like, why can’t we start an iStroll and be out at the parks with the kids every day? And it took off.”
When Supek moved to Sioux Falls, she was encouraged by her family to start an affiliate and own it herself.
“Gym daycares did not work out for my children,” said Supek. “I would get 10 minutes into a class and then I’d have that person trying to knock outside the yoga studio going, Can I have Kelsey and her kids screaming in daycare? And it just didn’t work for us. So at iStroll they could be with me or I could be breastfeeding the baby as I was teaching in class.”
Classes are planned to continue each Wednesday and Friday at We Rock the Spectrum and First Presbyterian Church. For a full schedule for January and February, you can look at their Facebook. The first class is also free and memberships are for the whole family.
“Letting the kids see you work out is, it’s similar to homeschooling where like, you know, how are they going to love working out if they don’t see you working out,” said Kelly Jardeleza, a stay-at-home mom of three kids. “Whereas at other gyms they put them in a room and they don’t get to watch you. And how are you going to inspire them if they’re not watching you do it?”
Copyright 2026 Dakota News Now. All rights reserved.
There’s no bad time to take a more active interest in your health, but the new year, for lots of us, feels like a fresh start. Maybe you’re planning to sign up for a 10k or finally have a go at bouldering, eat a bit better or learn to swing a kettlebell. Maybe you want to keep up with your grandkids — or just be a little bit more physically prepared for whatever life throws at you.
To help things along, Guardian Live invites you to a special event with public health expert Devi Sridhar, journalist and author Mariella Frostrup, and health and fitness columnist Joel Snape. They’ll be joining the Guardian’s Today in Focus presenter Annie Kelly to discuss simple, actionable ways to stay fit and healthy as you move through the second half of life: whether that means staying strong and mobile or stressing less and sleeping better.
To make the whole event as helpful as possible, we’d love to hear from you about what you find most challenging — or confusing — when it comes to health and exercise. What should you actually be eating, and how are you going to find the time to make it? What sort of exercise is best, and how often should you be doing it? Is Pilates worth the effort — and should we really all be drinking mugfuls of piping hot creatine?
Whether your question is about exercise, eating, or general wellness, post it below and we’ll put a selection to our panel on the night.
Share your experience
You can post your question to the panel using this form.
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