Dr. Paul Saladino's Animal-Based Diet: A Day of Eating for Optimal Health (2024)
Dive into the daily dietary journey of a board-certified medical doctor who has embraced an animal-based diet tailored to optimize health. Based in Costa Rica, this physician has structured eating patterns around nutrient-dense animal products complemented by low-toxicity fruits. His approach stems from personal experience reversing autoimmune conditions like eczema through dietary changes—benefits he believes mainstream medicine often overlooks.
The doctor's day begins with grounding exercises and early morning surfing, fueled by raw goat milk with honey and creatine. His meals showcase thoughtful preparation techniques, such as carefully separating egg whites and yolks to preserve nutrients during cooking. He prioritizes quality, selecting regeneratively raised meats, raw dairy, and local organic produce while being mindful about details like the heavy metal content in sea salt.
Key Takeaways
The animal-based diet centers on nutrient-dense foods like eggs, meat, organs, and raw dairy, complemented by low-toxicity fruits.
Careful food preparation methods, such as minimal cooking of egg yolks, aim to preserve maximum nutritional value.
Quality sourcing is prioritized, from local raw goat milk to regeneratively raised meats and organic produce from farmers markets.
Dietary Philosophy
Dr. Paul follows an animal-based diet centered on high-quality animal foods with selected fruits and honey. This approach emphasizes nutrient-dense foods while minimizing plant defense chemicals that may trigger autoimmune or digestive issues.
The foundation of this dietary philosophy rests on animal-derived foods such as eggs, grass-fed meats, organ meats, raw dairy, and animal fats. These provide the majority of daily calories and essential nutrients. Fruits, honey, and fresh fruit juices complement these animal foods as they contain fewer defense chemicals than vegetables.
For those with autoimmune conditions like eczema, this approach may offer relief by eliminating potentially problematic plant compounds. While traditional medical advice rarely discusses these dietary interventions, they can be powerful tools for improving health outcomes.
Quality matters significantly in this approach. Dr. Paul selects:
Grass-fed, grass-finished, regeneratively raised meats
Raw dairy from well-kept animals
Fresh, local fruits
Low heavy-metal sea salt (like Jacobsen)
Organic produce from local farmers' markets
This dietary philosophy serves as a blueprint rather than a rigid prescription. Individuals can modify it based on their unique needs and tolerances while maintaining the core principle of prioritizing nutrient-dense animal foods.
Despite common concerns about fruit sugars, Dr. Paul includes fresh fruit juices for active individuals, citing research showing their benefits for endothelial function, decreased lipid peroxidation, and reduced DNA damage.
Daily Routine
Dr. Paul begins each morning by practicing grounding outdoors, stretching, and exposing his eyes to natural sunlight. Within 30 minutes of waking, he consumes his pre-surf mini meal consisting of raw goat milk from a local farm, glyphosate-free honey, and 5 grams of creatine. Sometimes he adds a small amount of fresh watermelon juice before heading to the ocean.
He aims to start surfing by 6:00 a.m. and typically spends about two hours catching waves. After returning home, he prepares his post-surf breakfast of uniquely prepared scrambled eggs, avocado, mango slices, and homemade watermelon juice.
Special Scrambled Egg Technique:
Separate egg whites from yolks
Add salt to whites before cooking
Scramble whites slowly, removing from heat periodically for fluffiness
Add raw yolks at the end with minimal or no cooking
Between breakfast and lunch, Dr. Paul dedicates his time to research, podcasting, and content creation. He typically eats his midday meal around noon or 1:00 p.m., which usually features grass-fed and regeneratively raised skirt steak seasoned with carefully selected low-heavy-metal sea salt (he prefers Jacobson brand). His lunch also includes approximately 100 grams of Parmigiano Reggiano cheese and fresh-squeezed orange juice made from organic produce purchased at local farmers markets.
Daily Wellness Routine
Body Alignment and Movement
Start the day by connecting with nature. Step outside barefoot to ground yourself on the earth's surface. This morning practice includes gentle stretching movements to activate muscles and prepare the body for activity. Exposure to natural sunlight during this routine helps regulate circadian rhythms and boost vitamin D production naturally. This simple practice takes just a few minutes but creates a foundation for the rest of the day.
Pre-Activity Nutrition
Within 30 minutes of waking, prepare a small energizing meal to fuel the upcoming physical activity. Raw goat milk from a trusted local farm serves as the base. Add a spoonful of glyphosate-free honey for natural sweetness and approximately 5 grams of creatine for muscle support. Some days may include fresh watermelon juice as well. This simple combination provides easily digestible nutrients without feeling heavy before exercise.
Ocean Activity
By 6:00 AM, the water session begins. A two-hour surf session takes advantage of morning conditions when waves are often cleanest. This activity combines cardiovascular exercise, balance training, and mental focus while connecting with nature. After catching waves and enjoying the ocean environment, it's time to return home for a more substantial meal to replenish energy stores.
The post-surf breakfast includes specially prepared scrambled eggs where whites and yolks are treated differently to maximize nutrition and texture. The whites are cooked slowly with salt to achieve optimal fluffiness, while the nutrient-dense yolks are added at the end to preserve their beneficial properties. This protein-rich meal is complemented with sliced avocado, fresh mango, and homemade watermelon juice.
Optimal Breakfast Choices
Mastering Scrambled Egg Technique
The secret to perfect scrambled eggs lies in separating the yolks from the whites before cooking. Begin by adding salt to the egg whites and scrambling them slowly, removing the pan from heat periodically to ensure maximum fluffiness. This method creates a light, airy texture in the whites. Once the whites are cooked to perfection, add the raw yolks at the end of the cooking process. This technique maintains the nutritional integrity of the yolks while creating a unique and flavorful egg dish.
Understanding Yolk Nutrition
Raw egg yolks offer significant nutritional benefits when consumed with minimal heating. The concern about contamination from bacteria like salmonella is minimal if the yolk membrane remains intact. However, it's important to always cook egg whites, as they contain avidin—a compound that binds to biotin (vitamin B7) and can prevent its absorption. Biotin is essential for healthy hair, skin, and nails. Cooking the whites neutralizes avidin, allowing the body to properly utilize the biotin naturally present in egg yolks.
Selecting Quality Avocados and Mangoes
Avocados are technically fruits, not vegetables—a distinction that matters nutritionally. Unlike vegetables (leaves, stems, roots, and seeds), fruits like avocados contain fewer defense chemicals, making them better tolerated by people with autoimmune conditions or digestive issues. When selecting avocados and mangoes for breakfast, prioritize ripeness and organic sources when possible. These fruits complement protein-rich eggs perfectly and provide healthy fats and natural sweetness to morning meals.
Watermelon Juice Health Advantages
Fresh watermelon juice offers numerous health benefits beyond simple hydration. Regular consumption can:
Improve blood vessel endothelial function
Reduce lipid peroxidation (damaging oxidation of fats)
Decrease DNA damage
Provide natural electrolytes
For active individuals, the natural sugars in watermelon juice aren't problematic and can help maintain energy levels. Making juice at home ensures freshness and avoids added preservatives or sugars found in commercial varieties. Pairing watermelon juice with protein-rich breakfast foods creates a balanced morning meal that supports overall health.
Lunch Details
Dr. Saladino typically enjoys lunch around noon or 1 p.m., following his morning of research, podcasting, and creative work. His midday meal centers around grass-fed, grass-finished skirt steak that is regeneratively raised from a local butcher.
Salt selection is important in his meal preparation. He favors Jacobson sea salt for its low heavy metal content, particularly noting that some other sea salts can contain concerning levels of lead. Diamond kosher salt is another alternative he finds acceptable due to its minimal heavy metal content.
Accompanying the steak is approximately 100 grams of Parmigiano Reggiano cheese. He completes his lunch with fresh-squeezed orange juice made from organic produce purchased at local farmers markets.
Dr. Saladino doesn't worry about the natural sugars in fresh fruit juices, citing research that suggests orange juice, watermelon juice, and grape juice offer health benefits such as:
Improved endothelial function in blood vessels
Decreased lipid peroxidation
Reduced DNA damage
His approach to nutrition focuses on quality animal foods supplemented with low-toxicity plant foods, particularly fruits rather than vegetables, which aligns with his animal-based dietary philosophy.
Daytime Activities
Research and Knowledge Building
Between breakfast and lunch, Dr. Paul typically dedicates time to intellectual pursuits. He conducts medical research, exploring topics related to nutrition and health outcomes. This research forms the foundation for his educational content and informs his recommendations about diet quality and its impact on health conditions.
The doctor records podcasts during this timeframe, sharing information about animal-based diets, autoimmune conditions, and the benefits of high-quality food choices. These recordings typically take place in mid-morning, after his early surfing session but before his midday meal.
Content Creation Planning
Dr. Paul strategically develops social media content during the late morning hours. He brainstorms ways to communicate complex nutritional concepts in accessible formats for his audience. His content planning focuses on educating people about dietary approaches that mainstream medicine often overlooks.
During this creative phase, he develops ideas for future educational videos about topics such as:
Heavy metal content in different sea salts
Benefits of raw dairy products
Optimal egg preparation methods
Fruit juice benefits for active individuals
This planning period allows him to organize his thoughts before his typical lunchtime at noon or 1 PM, when he'll enjoy grass-fed skirt steak and other components of his animal-based diet.
Meal Structure
Selecting Quality Skirt Steak
When choosing skirt steak, prioritize grass-fed and grass-finished options. Look for meat that comes from regeneratively raised animals, preferably from a local butcher. This type of beef typically contains better fat profiles and more nutrients than conventionally raised alternatives. The quality of the meat source matters significantly for overall nutritional profile.
Mineral Management
When seasoning steak, the quality of salt deserves attention. Many sea salts contain concerning levels of heavy metals, with some brands containing up to 553 parts per billion of lead. Jacobson sea salt and Diamond kosher salt are good options with lower heavy metal content. Consider researching the heavy metal analysis of your preferred salt brand to minimize exposure to contaminants like lead and microplastics.
Dairy and Fruit Beverage Combinations
A meal can benefit from approximately 100 grams of high-quality cheese like Parmigiano Reggiano paired with freshly squeezed orange juice. Fresh juice offers valuable benefits despite its sugar content:
Improves endothelial function in blood vessels
Decreases lipid peroxidation
Reduces DNA damage
For active individuals, the natural sugars in freshly squeezed juice from organic sources provide efficient energy. Consider sourcing produce from local farmers markets to ensure optimal quality and nutrient content.
Health and Diet Misunderstandings
Plant Food Classification Myths
Many people incorrectly categorize certain foods in their diet. Avocados are commonly misidentified as vegetables when they are actually fruits. This distinction matters for health considerations. Fruits generally contain fewer defensive chemicals than vegetables, making them easier to digest for many people.
Vegetables—defined as the leaves, stems, roots, and seeds of plants—typically contain higher concentrations of defense chemicals. For individuals with autoimmune conditions or digestive sensitivities, these compounds can trigger uncomfortable reactions.
Benefits of Animal-Focused Nutrition
An animal-based dietary approach centers around nutrient-dense animal foods while incorporating select plant foods with minimal defense chemicals. The majority of calories come from animal sources such as eggs, beef, organ meats, and dairy products.
This eating pattern offers several advantages:
Improved muscle development
Enhanced sleep quality
Better hormonal balance
Potential reversal of autoimmune conditions
Weight management benefits
For those with gut issues or autoimmune conditions, reducing vegetable intake while focusing on animal proteins and select fruits can provide significant relief. This approach differs from standard medical advice but has helped many individuals resolve persistent health problems.
Raw Egg Safety Considerations
When incorporating eggs into meals, it's important to understand proper preparation methods. While many enjoy runny or raw egg yolks, raw egg whites should be avoided completely.
Why avoid raw egg whites? They contain avidin, a compound that binds to biotin (an essential B vitamin). This binding prevents proper absorption of biotin, which is crucial for:
Hair health
Skin maintenance
Nail strength
Overall metabolic function
When preparing eggs, cooking the whites thoroughly while leaving yolks runny can preserve nutrients while eliminating avidin concerns. The risk of bacterial contamination from properly handled raw yolks is minimal, especially if the yolk membrane remains intact.
Cooking methods that separate whites and yolks allow for optimal preparation—fully cooking whites while minimizing heat exposure to nutrient-rich yolks.
Dinner Overview
An animal-based diet primarily consists of meats, organs, fruits, honey, and raw dairy. This approach emphasizes quality animal foods while incorporating select low-toxicity plant foods. Many people find this dietary framework helps improve muscle mass, sleep quality, libido, and can potentially reverse certain autoimmune conditions.
The day typically begins with grounding exercises and early morning sunlight exposure. Within 30 minutes of waking, a pre-workout mini-meal consisting of raw goat milk from a local farm, glyphosate-free honey, and 5 grams of creatine provides initial nourishment before physical activity.
After morning exercise, breakfast includes specially prepared scrambled eggs. The technique involves:
Separating yolks and whites
Salting and slowly cooking whites until fluffy
Adding raw yolks at the end to preserve nutrients
This method aims to maximize fluffiness while maintaining the nutritional integrity of the yolks. It's worth noting that raw egg whites contain avidin, which binds to biotin, so they should always be cooked.
Lunch typically consists of grass-fed, grass-finished skirt steak from regenerative farming sources. The choice of salt matters significantly - many sea salts contain concerning levels of heavy metals like lead. Jacobson sea salt and Diamond kosher salt are preferable options with minimal heavy metal content.
The lunch plate also includes about 100 grams of Parmigiano Reggiano cheese and fresh-squeezed orange juice. Despite common concerns about sugar in fruit juices, research suggests these beverages can improve endothelial function, decrease lipid peroxidation, and reduce DNA damage. For active individuals, these natural fruit juices offer beneficial qualities alongside the animal-based foundation of the diet.
Dinner Highlights
Meal Planning
The evening meal is centered around high-quality animal proteins with complementary nutrient-dense foods. Options typically include grass-fed and regeneratively raised meats paired with low-toxicity plant foods like fruits. This approach maintains nutritional consistency throughout the day while providing adequate sustenance for recovery and preparation for the next day.
Meal Preparation
When preparing dinner, careful attention goes to cooking methods that preserve nutrient integrity. Meats are typically cooked at appropriate temperatures to maintain tenderness while ensuring food safety. Salt selection is deliberate, with preference given to varieties with minimal heavy metal content. High-quality animal fats are used for cooking, and meals are often completed with seasonal fruits rather than conventional vegetable sides.
