Dr. Shawn Baker on the Carnivore Diet: Red Meat, Radical Simplicity and Reversing Chronic Disease

Some diets promise transformation through balance. Others propose elimination. For Dr. Shawn Baker, an orthopedic surgeon and world champion athlete, health doesn’t come in a salad bowl—it’s found sizzling on a steak plate.

In a recent episode of Khan Klinics, hosted by Dr. Amir Khan in collaboration with American Muslim Today (AMT), Dr. Shawn Baker broke down the science, controversy, and transformative results behind the carnivore diet—a nutritional protocol that consists almost entirely of animal-based foods.

“You think you would be immune from the effects of age and disease as a physician, which you're not,” said Baker. “I was in my early 40s, and my health wasn’t where it should’ve been. That’s when I started experimenting with nutrition.”

A Surgeon’s Wake-Up Call

Dr. Baker’s turning point came while treating obese patients scheduled for orthopedic surgery. Encouraging them to try low-carb diets, he soon saw something remarkable.

“Many came back reporting their knee pain had minimized or completely resolved,” he said. “If you're no longer in pain, I can't justify an operation.”

This insight catalyzed a larger journey into the role of nutrition in healing, far beyond weight loss. “From rheumatoid arthritis to mental health, the results were undeniable,” he added. “This was stuff we didn’t learn in medical school.”

From Skeptic to Advocate

Initially skeptical of the carnivore diet, Baker confessed: “I thought it was insane. Fiber, vegetables, vitamin C—those were all things ingrained in us.”

But after diving into the evidence and trying it himself, he shifted his stance. “The more I saw the tremendous therapeutic potential, the more I pursued it,” Dr.Baker said. “Now, after nearly a decade, I’ve seen thousands of people transform their lives.”

According to Baker, the diet's most underestimated benefit may be on mental health.

“There’s emerging literature on ketogenic and carnivore diets treating things like anxiety, depression, bipolar disorder, and even schizophrenia,” he said. “I've seen it help people with PTSD, ADHD, and even improve autism symptoms.”

Dr.Baker pointed to a key nutrient- carnitine. “People with low carnitine levels—mostly found in meat—have a much higher rate of major depressive disorder. When carnitine goes up, depression gets better.”

What Dr. Baker Eats

Baker’s daily diet is simple and structured. “I consume quite a bit of meat—probably 95 percent of my intake—and mostly red meat,” he said. “I’ll occasionally have eggs, fish, or a bit of dairy.”

“I eat about twice a day. Meat is incredibly satiating, digests slowly, and gives me steady energy,” he added. “I spend maybe 20 minutes a day on food.”

Even with his size—6-foot-5, 250 pounds—he says he only consumes about 3,000 calories daily. “When I first went low-carb, for the first time in my life, I wasn’t hungry,” he said.

“I hesitate to call it a supplement, but I do use electrolytes, especially because I sweat during workouts,” Baker said.

He added that many people benefit from magnesium or vitamin D early on, but he doesn’t rely on them.

“Food should be enough. Humans existed for millennia without supplements. Every other species manages. Why can’t we?”

Athletes can succeed on the carnivore diet, too, he said. “When I won the world championships in rowing, I ate a three-pound steak four hours before competing.”

“The energy from meat is delayed, so time your meals accordingly,” Baker advised. “I also drink 48 ounces of water with electrolytes around workouts to stay hydrated.”

Meat Quality: What Matters

“When Harvard studied the carnivore diet, they found no difference in clinical outcomes between grass-fed and supermarket meat,” Baker said. He added that halal meat is equally effective. “Costco’s Business Center sells great halal meat in bulk,” he recommended. “At the end of the day, you need to enjoy your food to succeed.”

For older adults, Baker recommends prioritizing protein, consistent sleep, stress management, and natural circadian rhythms.

“Protein is under-consumed, and that leads to energy toxicity,” he explained. “We eat so much excess energy that our bodies can’t rebuild properly.”

He also cautioned against the cultural belief that aging must come with decline. “Being arthritic, hunched over, and forgetful is not normal aging—that’s pathology.”

Baker’s book, The Carnivore Diet, walks people through a safe transition. But his top advice? Don’t start by undereating. “People think, ‘I want to lose 20 pounds, so I’ll eat less.’ That’s when they fail,” he said. “Eat enough that you don’t crave junk.”

He surveyed 12,000 people on the diet. “By three months, over 90 percent had seen significant relief,” Dr.Baker said. “Support from doctors, family, or community makes you 30 percent more likely to succeed.”

“You live in your body 24/7. Your doctor sees you for 15 minutes every few months. Don’t outsource your health. Own it,” he emphasized. “Treat your health like a full-time job—at least at the start. You’ll be amazed at what changes in a few months.”