There is no doubt that an optimal diet is one of several important factors in achieving healthy, radiant skin. Most people opt for plant-based regimens but a surprising alternative is gaining traction: the “lion" (carnivore) diet. While this animal-based high-fat, salt, and water-focused approach promises visible improvement of the skin, it’s important to consult a physician when considering a drastic dietary change. So let’s explore how this unconventional way of eating may unlock your best skin yet!

What Is Carnivore?

Being carnivore is more of a highly restrictive lifestyle that eliminates all plant-based foods, including fruits, vegetables, grains, legumes, coffee, herbal spices, and teas. It focuses exclusively on the consumption of animal-based foods such as meat, eggs and animal fats like butter, ghee or beef tallow.

Not So Fun Fact

All plants are living organisms containing natural defense chemicals (toxins) which they use in nature to defend themselves against environmental aggressors such as UV light, insects, fungi, and predators including humans (to keep us from eating them). It is believed that eliminating plant food can help reduce inflammation, improving digestion, and boosting overall health by simplifying food intake and eliminating natural toxins in the plants. While there is no double-blind randomized controlled studies on the effects of a strict carnivore diet, the anecdotal evidence of thousands of people who have been able to heal from chronic inflammatory skin conditions such as acne, eczema, rosacea, and psoriasis keeps mounting!

Why It’s Worth Considering 

The standard American, high-carbohydrate diet can lead to blood sugar spikes, contributing to inflammation because all plant-based food breaks down into sugar. Our body does not differentiate between naturally occurring sugars, like those in fruit, and added sugars, like those in donuts. The body metabolizes all carbohydrates the same way, regardless of whether the sugar is from a fruit or a donut. On the flip side, a carnivore diet is virtually carbohydrate-free, which helps stabilize blood sugar levels and reduce insulin spikes that can lead to hormonal imbalances, breakouts, and excess oil production. More importantly, consuming too much sugar can damage the skin’s collagen structures through a process called glycation. Glycation occurs when sugar molecules bind to proteins, including collagen, forming advanced glycation end-products (AGEs). These AGEs weaken collagen fibers, making them brittle and less elastic, which accelerates the appearance of wrinkles, sagging, and dullness.

Reversing Insulin Resistance for Clear Skin

One of the standout benefits of a carnivore diet is its ability to reverse insulin resistance, a metabolic condition closely linked to chronic inflammation. Insulin resistance occurs when the body’s cells become less responsive to insulin, leading to elevated blood sugar levels and increased fat storage. High-carbohydrate diets exacerbate insulin resistance by constantly spiking blood sugar and insulin levels. Over time, this can lead to the accumulation of not just abdominal fat, but also visceral fat around the liver. It’s important to note that a fatty liver can also occur despite being thin or fit on the outside. Visceral fat surrounding the liver impairs the liver’s ability to detoxify and methylate effectively. Methylation is a key process that helps the body manage stress, detoxify, and repair damaged cells. When the liver is burdened by excess visceral fat, it struggles to perform these functions efficiently, leading to systemic inflammation throughout the body. Inflammation is a significant contributor to skin problems as it triggers redness, acne flare-ups, and even premature aging.

Collagen Boost for Skin Elasticity and Firmness

Fatty red meats like beef and lamb, including beef bone marrow and bone broth,  are packed with collagen, a key structural protein that helps maintain the skin's elasticity, firmness, and youthful appearance. As we age, collagen breaks down naturally, and while the beauty and supplement industry is ready to sell you collagen creams and supplements, the truth is they don’t work. When applied topically, the molecular structure of collagen is too large to be absorbed by the skin. When taken orally, collagen bonds are destroyed by stomach acids before reaching the bloodstream and traveling to skin capillaries in order to affect the structure and function on the skin. However, the abundance of bioavailable collagen from animal connective tissues can replenish this vital protein, giving your skin a more supple and plump appearance over time.

Bioavailable Vitamins That Combat Inflammation & Wrinkles

Red meat and organ meats are nutritional powerhouses, brimming with vitamins A, B12, D, K2, and E, all of which are essential to skin health. Beef liver is one of the richest sources of retinol, the active form of vitamin A, which plays a critical role in skin health, including combating acne and reducing signs of aging. Vitamin A is essential for regulating skin cell production and turnover, which helps prevent clogged pores and reduce acne breakouts. Its potent anti-inflammatory properties also make it effective in calming inflammatory skin conditions including eczema, rosacea, and psoriasis.

Vitamin A exists in two forms: pro vitamin A (found in plant sources like beta-carotene) and preformed vitamin A, or retinol, which is found in animal sources, particularly liver. The form of vitamin A found in plants must first be converted into retinol by the body, a process that can be inefficient, especially for those with compromised gut health or metabolic issues. However, the vitamin A in liver is already in its bioavailable form, meaning it can be readily absorbed and used by the body without conversion. Once consumed, retinol is stored in our liver, where it helps regulate keratinocyte (skin cell) production, promoting a smoother, more even complexion. By encouraging new cell growth, retinol promotes a youthful, radiant appearance and reduces the appearance of fine lines and wrinkles.

Our body doesn't produce vitamin B12, so it's important to get it from food, and beef is an excellent source. A deficiency in vitamin B12 can cause hyperpigmentation, vitiligo, dryness, and itchy skin. Vitamin D is a natural anti-inflammatory agent which is involved with immune system regulation, metabolism, fertility or reproductive health, and skin repair. Vitamin K2, found in grass-fed animal products and organs, promotes skin elasticity and works alongside vitamin A to prevent premature aging. Meanwhile, vitamin E, known for its antioxidant properties, helps protect the skin from environmental stressors like UV damage and pollution.

A Complete Amino Acid Profile for Skin Repair

Amino acids are the building blocks of proteins necessary to grow and repair hair, skin, nails, and muscle. Unlike plant-based sources which often lack certain amino acids, red meat and organ meats provide all nine essential amino acids necessary for tissue repair. Glycine, hydroxyproline, and lysine—found in abundance in red meat—are especially vital for various bodily functions, including the production of collagen, which keeps the skin firm and smooth.

Healthy Fats for a Glowing Complexion

Animal fats, particularly saturated fats and omega-3 fatty acids from eggs, tallow, ghee, or butter made from grass-fed cows (not margarine), are key for maintaining hydrated, glowing skin. These fats are essential for the skin's lipid barrier, which retains moisture and shields the skin from external pollutants.

Nourishment from Within for Long-Term Beauty

While it may seem unconventional, the carnivore diet’s focus on fatty red meat and organ consumption offers a variety of skin and gut health benefits. From enhanced collagen production and improved hydration to reversing insulin resistance and supporting liver detoxification, this way of eating may just be the secret weapon for those seeking to compliment a holistic skin care regimen.