Paul Saladino MD: What I eat in a day

Introduction

This tutorial provides a comprehensive guide to the daily eating habits of Dr. Paul Saladino, a proponent of an animal-based diet. By following his step-by-step approach, you can gain insights into nutrient-rich foods and how to structure your meals for optimal health and performance.

Chapter 1: Pre-Surf Routine

1. Wake Up Early

   • Start your day early to maximize sunlight exposure and physical activity.

2. Morning Rituals

   • Go outside, place your feet on the grass, and soak up sun on your face and eyes.
   • Engage in light movement to energize your body.

3. Pre-Surf Nutrition

   • Consume a couple of spoonfuls of raw organic honey from a local, high-altitude farm. This ensures it's glyphosate-free.
   • Drink reverse osmosis water to stay hydrated.

Chapter 2: Breakfast After Surfing

1. Hydration

   • Drink a coconut for hydration after surfing.

2. Smoothie Preparation

   • Combine the following in a blender:
     • 1 organic mango (cut up)
     • A few organic dates
     • Passion fruit juice (homemade)
     • 8-10 ounces of homemade raw cow’s milk kefir (made with kefir grains and raw milk)
     • A pinch of microplastic sea salt

3. Main Meal Components

   • Include organ meats:
     • 3 ounces of raw heart
     • 0.5 ounces of raw liver
   • If fresh organs are unavailable, use supplements like B4IGANS or heart and soil supplements.
   • Add about 1 pound of grass-fed ground beef from a trusted local farm.
   • Top with a few tablespoons of raw sour cream and some local organic papaya.

Chapter 3: Afternoon Snack

1. Healthy Snack Choice
   • Enjoy some local organic pineapple to keep your energy levels up until dinner.

Chapter 4: Dinner

1. Dinner Composition

   • Prepare a grass-fed ribeye steak for a treat.
   • Regularly consume 80/20 grass-fed ground beef as a staple.
   • If fresh testicles aren't available, consider desiccated testicle supplements.

2. Adding Flavor

   • Use raw butter with your steak.
   • Include the remaining organic pineapple and a grilled plantain as sides.

Chapter 5: Importance of Raw Dairy

1. Benefits of Raw Dairy
   • Incorporate raw dairy products like kefir, raw sour cream, and raw butter for their nutrient density.
   • Raw dairy is believed to be more beneficial than heated dairy due to preserved whey proteins.

Chapter 6: Choosing Carbohydrates

1. Preferred Carbohydrate Sources
   • Avoid grains, beans, and legumes due to potential digestive inhibitors and toxins.
   • Focus on fruits, honey, and raw dairy as your primary sources of carbohydrates.

Chapter 7: Daily Macros Overview

1. Caloric Intake

   • Aim for around 3,000 calories daily.
   • Macros breakdown includes:
     • Approximately 200 grams of protein
     • About 250 grams of carbohydrates
     • Roughly 150-160 grams of fat

2. Activity Consideration

   • Adjust macros based on activity levels—Dr. Saladino surfed for 2-2.5 hours daily, influencing his carbohydrate needs.

Chapter 8: Meal Timing for Optimal Performance

1. Eating Schedule
   • Aim to finish eating by 5 PM.
   • Allow at least 3 hours before bedtime for optimal sleep quality.
   • Maintain a flexible approach to meal timing, focusing on how it affects your performance.

Conclusion

Dr. Paul Saladino’s animal-based diet emphasizes nutrient-dense foods like meat, organs, fruit, honey, and raw dairy. By understanding his daily eating structure and incorporating these principles, you can tailor your own diet for better health and performance. Consider experimenting with these suggestions and adjust based on your unique needs and lifestyle.