Issue #187: What Paul Saladino, MD Eats In A Day

Our founder Paul Saladino MD firmly believes that the food you eat lies at the root of most chronic illness, including ones western medicine calls irreversible.

He also believes most of these illnesses are preventable AND reversible (verified by the many thousands of people who have had that experience once they change their diet).

All of his research points to one conclusion: whole foods, with an emphasis on nutrient-dense animal foods, is the most species-appropriate diet for humans – and the best path to radical health.

This is what led him to coin the term “Animal-Based Diet.” A nutritional philosophy now helping tens of thousands of people heal every single day.

But it’s a starting point, not a dogma. And if you’ve followed Paul’s journey, you’ll know his specific diet has changed over the years, in his search for what works for him and others.

Back when he started Heart & Soil in 2020, he was strict carnivore. It helped reverse his eczema and asthma. But the lack of carbohydrates gave rise to electrolyte issues, muscle cramps, sleep disturbances and declining testosterone.

So he added fruit and honey back in, and arrived at what most of you will know as the animal-based diet (meat, organs, fruit, honey and raw dairy).

Now in 2026, he’s experimenting with starches. 

He tried white rice, which made him feel foggy and bloated.

He tried sourdough and fermented oats, but they triggered his immune system.

Now he’s eating yuca, a starchy root, and he feels great with it.

The point isn’t that you need to eat yuca, or that you mustn’t eat sourdough bread…

The point is that bio-individuality is real. 

Not every single-ingredient whole food works for every person. 

Your job is to figure out what YOUR body thrives on, whether that’s just fruit and squash for carbs, or potatoes, or cassava, or sweet potatoes.

The non-negotiable foundation stays the same: quality animal protein, organs, healthy fats, and carbohydrates matched to your activity level.

So with that philosophy in mind, here’s an example of what a day of eating currently looks like for Paul.

THE MORNING (Pre-Surf Smoothie)

Before hitting the water at 6 AM, Paul blends up:

→ Raw milk
→ Frozen wild organic blueberries
→ Grass-fed Whey
→ Whole Package
→ Raw honey
→ Pinch of sea salt

SECOND BREAKFAST (~10 AM)

After a couple hours of surfing:

→ Organic cantaloupe
→ 5-6 oz grass-fed skirt steak
→ Boiled yuca with sea salt

AFTERNOON SNACK

→ Raw Greek yogurt
→ Banana
→ Duck egg yolk (mixed in. Sounds weird, tastes incredible)
→ Raw honey
→ Lineage Meat sticks 

DINNER

→ Grass-fed ground beef with honey and salt
→ About an ounce of raw liver (a few nights per week)
→ Glass of raw milk from a local farm
→ Yuca with grass-fed butter
→ Watermelon
→ Asparagus

Yes you read that right. Asparagus. A vegetable. On Paul Saladino’s plate.

Again, this isn’t about dogma. It’s about feeling good while eating as varied and interesting a diet as possible. He tolerates asparagus well. So he eats it.

THE FULL BREAKDOWN

Here’s day by the numbers:

• Calories: 3,177
• Protein: 195g (25%)
• Carbohydrates: 320g (42%)
• Fat: 118g (33%)

THE PRINCIPLES THAT MATTER (For Everyone)

You don’t need to eat exactly like Paul. It’s the principles behind the diet that are most valuable:

1. Single ingredient foods. If your great-grandmother wouldn’t recognize the ingredients, it’s not food.
   
2. High nutrients, low toxins, high digestibility. That’s the filter for every food decision.
   
3. Organs are non-negotiable. Whether it’s fresh liver a few nights a week or our Beef Organs, get them in.
   
4. Match carbs to activity. More active = more carbs. Less active = dial it back.
   
5. Buy the best food you can afford. Organic when possible. Know your farmer when possible. What you invest in food is the biggest ROI you’ll ever get. Because being healthy is the best thing in the world.
   
6. Stay curious, not dogmatic. Experiment. Pay attention to how foods make you feel. Your body gives you feedback if you listen.

YOUR STARTING POINT

The animal-based diet is where this all begins.

Zero processed foods. Whole foods only. Meat, organs, fruit, and honey.

Start there. See how you feel. Then experiment from that foundation.

Add in high-quality dairy if you tolerate it (unpasteurized raw if possible)

Try different carb sources and figure out what YOUR body thrives on.

To your radical health,

The Heart & Soil Team

P.S. Speaking of building meals around these principles — our community is hosting a Live Animal-Based Cooking Class on June 18th (6–7 PM CDT). Kate and Avery are making AB-approved meatloaf, fries, ranch, and peach ice cream for dessert. The full recipe is in our Community so you have time to grab your ingredients and cook along with us. 

P.S.S. Father’s Day is next Sunday. Whether you’re shopping for Dad or treating yourself, you can save 25%​ on your first Auto-ship.

Shop our Dad’s Favorites collection.

Join the Community here. 

Join the cooking class on Zoom here!

THIS WEEK ON INSTAGRAM:

THIS WEEK ON RADICAL HEALTH RADIO:

Parasite Expert: The Toxins Making You Exhausted & Anxious | Ep.173

THIS WEEK IN CUSTOMER REVIEWS: GRASS-FED COLOSTRUM

★★★★★

“Been using this product for a few months now and notice so many more results compared to others I have used on the market. This one is legit! Highly recommend if trying to stay healthy, improve gut and see results for hair and nails.” -Amy 

Grass-Fed Colostrum