So, you’ve probably heard of Brian Johnson — better known as The Liver King.
He blew up the internet a couple of years ago by eating raw organs on camera, dragging weights through the wilderness, and claiming his ancestral lifestyle was the secret to his absolutely mutant physique.
He didn’t eat junk food. He didn’t wear shoes. And I’m not sure I ever saw him with a shirt on.
He was all about liver, lifting, and living like a caveman.
He built his brand on what he called the 9 Ancestral Tenets: Sleep, Eat, Move, Shield, Connect, Cold, Sun, Fight, and Bond.
And honestly? Most of those are really solid. I agree with a lot of them.
But then came the scandal.
Despite constantly, and very loudly claiming he was natural — leaked emails revealed he was spending over $11,000 a month on steroids and other performance-enhancing drugs.
So it turns out, the liver and the 9 ancestral tenets didn’t build the body. The steroids did.
What followed was an apology video and a sharp fall from grace. His supplement empire completely fell off a cliff, and then came a series of extremely strange, rant-filled videos on social media.
Most recently, things got even weirder. He challenged Joe Rogan to a fight, and then got himself arrested in Austin.
Here’s what’s interesting in all this. Yes, steroids helped build his bodybuilder physique. But, it’s easy to dismiss everything because of the deception.
However, if you look past the liver and lies, there was actually a really solid foundation underneath it all:
- Daily movement
- Whole foods and nose-to-tail eating
- Good sleep
- No alcohol
- Discipline
Strip away the steroids and social media circus, and what you’re left with are the same kinds of foundational health habits I talk about all the time.
They won’t make you look like the Liver King. But they will build you a strong, lean, capable, healthy body and mind — without the drama.
So today, I want to set the record straight — and maybe even right a bit of a wrong. Because while the Liver King cheated, the message he buried under all the steroids was actually worth paying attention to.
And to prove it, I want to walk you through five people who live those habits out. People with real, natural, impressive physiques and lifestyles.
No steroids. No circus. Just the basics, done really well.
So, let’s get into it.
Rich Froning
Let’s start with Rich Froning — four-time CrossFit Games champion and an absolute machine well into his late 30s.
His physique is super impressive, but what’s more impressive is how he lives. He trains hard, stays active every single day, and continues to compete in epic endurance events — mountain biking, triathlons, even team CrossFit.
His life seems simple, structured, and clean. It’s built around sleep, whole foods, and foundational habits. But it’s not extreme. He’ll still enjoy a beer or a slice of pizza here and there, but it’s clearly a 10% thing, not the norm.
That’s what I love — it’s sustainable. He’s been living this way for decades. And he balances it with being a grounded family man, a man of faith, and a successful entrepreneur.
He’s proof you can be world-class without living like a lunatic.
Josh Bridges
Josh Bridges is a former U.S. Navy SEAL and also an ex-CrossFit competitor. He’s living proof that you can be lean, strong, and athletic well into your 40s.
His YouTube channel gives a great peek into how he lives: tough training, clean eating, and disciplined structure. But what really stands out is how hard he pushes the nutrition angle — which becomes even more crucial as you get older.
He brings a grit and consistency component too. These are qualities he honed in the SEALs and CrossFit, and now channels into everyday life — as a dad, husband, and seriously fit guy.
And like the others, he’s built success outside of fitness too, running a thriving business.
He proves you can keep pushing hard well into midlife, all without sacrificing your family or your values.
Paul Saladino
Now, Paul, he’s a bit more extreme.
He’s a doctor, best-selling author, and the guy many credit with pioneering the animal-based diet — meat, organs, raw dairy, fruit, honey. And yes, he’s controversial. But if you strip away the extremes, what you’re left with is unmatched discipline.
He lives in Costa Rica and is all about morning sunlight, cold plunges, long walks, and surfing. He lifts weights, doesn’t drink alcohol, and is fully committed to whole animal protein. He’s relentless about stacking clean habits.
He’s close to 50 and in phenomenal shape — lean, athletic, and natural. In fact, his physique is one I often aim for myself.
Like the others, he’s also a successful entrepreneur through his own supplement company.
So while he’s intense, he shows what’s possible when you take your health seriously every single day.
Peter Attia
Peter Attia might not be the first guy you think of when it comes to aesthetics. But, if your goal is to age well and stay capable for decades, he’s your blueprint.
He’s a doctor, bestselling author, and podcast host who lifts consistently, walks a ton, and does a lot of endurance work. He’s known for tracking his steps religiously, strictly eating whole foods, and prioritising sleep. He lives and breathes longevity.
You’re not going to see shirtless selfies — but you just know he’s got the big foundational elements of health dialed in, better than almost anyone.
He proves that real health isn’t always flashy. Sometimes it’s just consistent, quiet, and long-term.
Chris Williamson
Chris Williamson is probably the most relatable on this list.
He went from UK club promoter to one of the most successful podcasters on the planet. Along the way, he has transformed himself physically and mentally.
He lifts super hard, walks 10k steps a day, eats clean, and now abstains from alcohol. He’s well known for leaning into self-care — cold showers, meditation, sunlight. It’s all foundational stuff, stacked day after day.
What I love is he seems like a normal guy who chose a better path and stuck with it.
His podcast Modern Wisdom is one of my favourites, and he’s built a thriving business from supplements, to clothing, to content. He’s a reminder that you don’t need to be extreme — just consistent and committed.
The Bigger Message
What these five guys show is — there’s a better way. There doesn’t have to be gimmicks. There don’t have to be hacks. And you don’t need any sensationalism.
These are just real lives, built on real habits. More importantly, these are lifestyles that actually last and that most of us can learn from.
Look— yes — the Liver King used steroids. But he also pointed to something deeper. And that’s that discipline, routine, and simple ancestral habits do work.
You don’t need to go full caveman thought. Instead, take a page out of Rich, Josh, Paul, Peter, and Chris’s book — maybe even mine.
Go all in on the basics. And do it for years — not weeks.
I want to finish on one very important thing. Did you notice that when you dial in foundational health habits, there’s a level of capability and confidence that starts to show up? And it doesn’t just build a good physique and better health — it spills over into every other part of your life.
Every person above lives a real, grounded life. They have strong character, they look after their families, and they’ve all built thriving, successful businesses.
That’s not a coincidence.
I’ve said it before — building foundational health habits will rewire you as a human. It builds discipline, consistency, and follow-through. And those are the exact same traits that help you succeed in every other area of your life too.
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