A QUICK-START GUIDE TO AN

ANIMAL-BASED DIET
 TABLE OF CONTENTS

Overview: Welcome to Animal-Based 30 3

What is an Animal-Based Diet? 4
Different Types of Animal Meat 6
FRUIT, HONEY, AND RAW DAIRY 8
Foods to Avoid 9
MACRONUTRIENTS 11
How to Eat Animal-Based 13
Grocery List & Easy Animal-Based Meals 14
FAT Loss 17
Potential PIT-FALLS & Tips 19
Lifestyle Tips for Radical Health 20
Helpful Resources 24
WELCOME TO

CHANGE YOUR DIET, CHANGE YOUR LIFE.

Animal-Based 30 is a 30-day challenge Our new way of eating, best known as
to live, eat and thrive like your ancestors the ‘standard American diet’ is filled
so you can reclaim your birthright to with ultra-processed foods, leading
radical health. to heart disease, obesity, diabetes,
other chronic diseases, and many
For most of our existence on earth, autoimmune diseases.
people have treasured and preferred
animal-foods. To make matters worse, modern
medicine chooses to “fix” these health
These foods are the most nutrient- issues with pharmaceutical drugs,
dense on the planet, and are what instead of treating the root cause —
allowed our ancestors to live a life of our diet, in most cases.
vitality, free from chronic disease.
There has to be a better way.
Today however, society is making us Welcome to… Animal-Based 30.
sick. It has caused us to forget our
true nature.

3
 WHAT IS AN
ANIMAL-BASED
DIET?
Simply put, an animal-based diet is meat, organs, fruit, honey and raw dairy. It
begins with a focus on nose-to-tail animal foods; primarily meat and organs, which
are the most evolutionarily consistent and bioavailable foods on the planet. From
there, we add in other foods our ancestors cherished like fruit, honey, raw dairy
and eggs. It’s simple, nourishing and most importantly, these are the foods our
DNA expects for us in order to thrive.

4
 START WITH MEAT
AND ORGANS
Meat and organs were at the center of Start by building your meals around
our ancestors’ diets for good reason. In meat and organs – the most nutrient
fact, the Hadza, one of the last remaining dense foods on the planet. Muscle
hunter-gatherer tribes on the planet, meat like steaks and ground beef taste
eat a diet centered around meat and amazing, but don’t forget about organs
organs. Evolutionarily, animal foods – that’s where the real nutrients are
provided unique nutrients which likely found.
allowed for the growth of the human brain.

WHICH ORGANS DO YOU EAT?

Start with beef liver. It’s the holy-grail

of organs. Aim for 0.5-1oz. per day (3.5-
7oz. weekly). Once you’ve mastered beef AB30 OFFER!
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5
 DIFFERENT TYPES OF ANIMAL MEAT
Ruminant vs Monogastric Animals

The key difference between Ruminant and Monogastric animals is in the number
of stomachs, which dictates the animal’s ability to process Polyunsaturated fatty
acids (PUFAs) and turn them into healthy Saturated fat (the good fats!).

RUMINANT MONOGASTRIC
Grass-Fed Corn & Soy-Fed

Monogastric animals like pigs, chicken, today. Plain and simple, they are ruining our
turkey, and duck only have one stomach metabolic health.
where all digestion occurs. Therefore—like
humans— they are unable to convert excess Ruminant animals on the other hand—like
PUFAs into healthy Saturated fats. cow, deer, lamb, buffalo and goat—have
four stomachs and unique microbes which
What’s so bad about PUFAs? give them the ability to convert PUFAs into
PUFAs, such as linoleic acid (also found in healthy saturated fats (2). Ruminants only
seed oils), accumulate in fat cells over time keep about 2% of PUFAs in their fat, whereas
(1). When humans consume these in excess, Monogastric animals can often keep around
this molecule can be extremely damaging 20% (yikes!).
to our mitochondria. This damage leads to
inflammation and largely acts as the root of
nearly every chronic illness we suffer from

6
 WHEN ARE MONOGASTRIC ANIMALS HEALTHY?
There is one exception to eating monogastric animals and it comes
down to their diet. If you do choose to eat chicken, pork, duck or turkey,
avoid the animals that are raised with conventional modern diets rich in
seed oils, corn, soy, and other high PUFA grains and seeds.

BEWARE!
Healthy monogastric animals are INCREDIBLY tough to find. Even most
pasture-raised chickens and pigs are fed high PUFA feed. It’s why we
recommend visiting your local farmers market to speak directly to a
farmer. When in doubt, stick to ruminant meats!

WHAT ABOUT EGGS? Regular Eggs

Corn & soy diets • Caged chickens
We suggest prioritizing eggs from pasture-
raised chickens that are corn and soy-free. Cage-Free
Most chickens are fed unhealthy diets of corn Corn & soy diets • Chickens crowded indoors

and soy with feed enriched with soybean, Free Range

canola and safflower oils, which are also high Mostly corn & soy diets • Chickens have
access to outdoors, but only 2 sq. ft. per bird
in PUFAs and rich in linoleic acid.
Pasture Raised
Some corn & soy, but also bugs and worms
Chickens roam outdoors • If organic, their

ARE FISH OFF LIMITS? feed won’t contain pesticides

Pasture Raised - Corn/Soy-Free

Fish can be complicated. First off, we don’t No corn or soy, so lowest in PUFA’s
recognize fish as a necessary component of Chickens roam outdoors • The best option!

an animal-based diet. Here’s why…

Many fish and shellfish have high levels of If you do eat fish, we recommend wild-
‘per-and polyfluoroalkyl substances’ (PFAS), caught fish (avoid farm-raised!) and no more
which are a chemical known to cause than twice per week. If you’re worried
cancer, liver damage, decreased fertility, and about EPA, DHA, and Omega-3s, rest
increased risk of asthma and thyroid disease. assured you can get sufficient
Additionally, big fish like tuna are full of heavy levels from an animal-based
metals like mercury and cadmium. diet centered on ruminants.

7
 FRUIT AND HONEY
Fruit and honey, or carbohydrates in general, are necessary to
maintain many of our bodies’ primary functions. We suggest
getting your carbohydrates from honey and the least toxic plant
foods like fruit. When it comes to fruit, aim for fruit that’s organic
and in season – whenever possible. When it comes to honey, raw
and unfiltered is best.

RAW DAIRY
Many of us have a mixed history with dairy. Dairy (in its raw form) is
incredibly nutrient dense. Ghee, butter, cheese, yogurt, cream and
milk are all great options to include in your diet in moderation – as
long as you can tolerate them. Raw dairy is one of the few things on
our planet genuinely worthy of being labeled a “superfood.”

Not only does raw dairy provide fat and water-soluble vitamins in
their most bioavailable forms, but it also contains enzymes, bacteria,
and unique peptides that improve digestion, microbial diversity and
overall health.

NEED HELP FINDING RAW MILK NEAR YOU?

Check out the milk finder tools at realmilk.com or
getrawmilk.com. Otherwise, ask around at your local
farmers market. Good luck on your hunt!

Remember, what we don’t eat is just as

important as what we do eat…

8
 FOODS
Animal-based does not include foods
that may be harmful to people.
These foods are seed oils,

TO AVOID
processed sugars, and vegetables
which contain defense chemicals
that can be harmful to us.

SEED OILS & PROCESSED FOODS Simply put, seed oils and
In the past century, seed oils in particular processed foods are detrimental
have become extremely widespread to our metabolic health. Avoid
throughout our food system, replacing them at all costs!
traditionally used (and healthy!) animal fats.
Seed oils are high in polyunsaturated fatty
acids (PUFAs) such as linoleic acid, which is
poorly processed at a cellular level. This leads
QUICK TIP!
to the accumulation of excess fat, causes Make sure to check labels
insulin resistance, and eventually leads to before buying food. Seed oils
metabolic dysfunction and diabetes. are in nearly everything!

Unhealthy oils include: corn, Healthier oils include: coconut,

safflower, sunflower, soybean, olive and avocado which are
cottonseed, rapeseed, grapeseed, much lower in linoleic acid.
flaxseed, sesame, canola, peanut,
rice bran oils.

Coconut oil is best, but it’s important to know that you prioritize these oils, and use
that not all olive and avocado oils are made extra caution when sourcing them. (4, 5)
equal. Quality control is an issue—many are
contaminated with seed oils. Additionally, So, what do we recommend?
linoleic acid content can vary widely. The healthiest fats are animal fats;
ghee, butter, tallow and suet. These
For example, olive oil (3) has been shown to saturated fats are healthy and high
be anywhere from 3-21% and avocado oil can in stearic acid, which actually sends
be anywhere from 10-13% linoleic acid (not a signal to our fat cells to shrink
great!). For this reason, we do not recommend (how cool is that?!).

9
 THE PROBLEM Plants are not
your friend, and

WITH PLANTS vegetables aren’t

a superfood!

Plants contain toxic defense chemicals plants produce to defend themselves.

which are meant to deter some animals We conclude that natural and synthetic
(like us) from eating them. In addition to chemicals are equally likely to be
natural defense chemicals, plant foods positive in animal cancer tests” (6).
also contain synthetic cancer-causing
chemicals (like pesticides). As you’ll notice in the Plant Toxicity Scale
below, the most toxic plant foods are the
“99.99% (by weight) of the pesticides in leaves, stems, roots, nuts, seeds, grains,
the American diet are chemicals that legumes and nightshades.

PLANT TOXICITY SCALE

LOW MEDIUM HIGH

SWEET FRUIT
Apples, Oranges, Berries, White Rice, Herbs, Brown Rice, Vegetables,
Melons, Bananas, Pineapples, Fermented Veggies, Leafy Greens, Beets, Cassava,
Mangos, Dates Most Roots/Tubers, Alliums, Nightshades, Grains,
Artichoke Hearts, Nuts & Seeds, Legumes,
Coconuts, Olive Oil, Coffee & Tea, Chocolate,
Avocado Oil, Coconut Oil, Mushrooms, Seed Oils,
Ceylon Cinnamon Seed-Based Spices
NON-SWEET FRUIT
Avocado, Olive, Pumpkin,
Squash, Zucchini, Cucumber

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MACRO-
A full macronutrient profile of protein,
fat and carbs is vital for our health. Each
macronutrient plays an important role in
allowing our body to function and thrive. A

NUTRIENTS general macronutrient breakdown on an

animal-based diet is 20% Carbs, 30% Protein
and 50% Fat (*based on overall calorie intake),
but this can change depending on multiple
Protein, Fat, factors like current health, bodyweight, and
and Carbohydrates activity levels.

ANIMAL-BASED FOOD PYRAMID

Use this animal-based

calculator for an individual
breakdown of your
macronutrient targets.

https://www.paulsaladinomd.co/ab-guide#:~:-
text=ANIMAL%2DBASED%0ACALCULATOR
CARBS

FAT

PROTEIN

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PROTEIN BENEFITS OF PROTEIN
Protein is the foundation of an animal-based
diet. Aim to eat grass-fed, grass-finished
muscle meat and organs as your primary
Muscle Growth Immune Health
source of protein. We recommend 1 gram of
protein per pound of body weight. A properly
constructed animal-based diet that includes
organs will provide you with adequate levels
of protein and creatine in their natural and Healthy Skin Recovery

bioavailable form.

FAT BENEFITS OF ANIMAL FAT

High-quality fats are essential for maintaining
hormone levels and overall health. Not to Energy Cognitive Athletic
mention they keep you feeling nourished Boost Performane Output

and satiated throughout the day, whereas a

diet high in processed foods can put you on
a ‘rollercoaster’ of hunger. High quality fats Satiety Bone Health Heart Health
include fatty meats, tallow, butter, ghee,
suet, and raw dairy.

Fat Hormone Healthy

Burning Optimization Skin

CARBOHYDRATES BENEFITS OF CARBOHYDRATES

Carbohydrates are crucial to maintaining
many essential functions in the body
like healthy kidney function, electrolyte
Electrolyte Athletic
maintenance, insulin levels, muscle retention, Management Performance
sleep quality, hormonal balance and many
more. Focus on low-toxicity carbohydrates
such as raw honey and ripe organic fruits.

Restful Sleep Bulking

12
 HOW TO EAT
ANIMAL-BASED
CARBS
20%

FAT
30%

PROTEIN
50%

Note: as mentioned below, these measurements are in grams, not to be confused

with the calorie breakdown above on Pg. 11 or Pg. 15, which are measured in calories.

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 GROCERY LIST
Use this animal-based grocery list for your grocery haul. In order
to find high-quality grass-fed, grass-finished meats, organic
fruits and pasture-raised eggs, we recommend you start your
shopping trip at a farmers market before heading to a big-box
store for those hard-to-find foods.

PROTEIN CARBS
Grass-Fed Ruminant Animal Meat Raw, Organic Honey
Low-Pufa Pork Fermented Vegetables (ex: Pickles)
Low-Pufa Chicken Sweet Potatoes (if tolerated)
Organ Meat (Fresh or Desiccated) White Rice (if tolerated)
Bone Broth Non-Sweet Fruit
Wild-Caught Fish Avocado
Corn/Soy-Free Eggs Olive
Pumpkin
Squash
FAT
Zucchini
Tallow / Suet
Cucumber
Grass-Fed Ghee
Sweet Fruit
A2 or Raw Milk / Cream
Apples Dates
A2 or Raw Yogurt
Oranges Papaya
A2 or Raw Cheese
Berries Pear
A2 or Raw Butter
Pineapple Mango
Avocado
Melon
Olives
Banana

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 Easy Animal-Based Meals
Quick Tip: When it comes time to prepare a meal,
remember, start with protein.

PICK A PROTEIN PICK A CARB ADD FAT

30% of your calories 20% of your calories 50% of your calories

Beef Zucchini Suet

Pork Squash Butter
Chicken Cucumbers Ghee
Organ Meat Apples Tallow
Bone Broth Oranges Lard
Fish Berries Cheese
Eggs Bananas Avocado
Lamb Dates Egg Yolks
Deer/Venison Melons Milk
Oranges Olives
Pineapple Yogurt
Honey
Sweet Potato
White Rice

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MEAL #1 Breakfast
Raw Diary or Goats Milk Kefir
1/2 lb. 80/20 Grass-Fed Beef Burger
Raw Cheese
Eggs (Corn/Soy Free)
Organic Fruit

MEAL #2 Lunch/Dinner
1 lb. 80/20 Grass-Fed Beef Burgers
Raw Cheese
1-2 oz. Beef Liver
Organic Fruit -
1 Cup Bananas, 1 Cup Berries
1-2 tsp. Raw Honey

MEAL #3 Lunch/Dinner
Ribeye (or your choice of steak)
1-2 oz. Beef Liver
Organic Fruit
1-2 tsp. Raw Honey
Raw Cheese - Parmesan Reggiano

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 FAT LOSS
Losing “weight” is possibly the most common
benefit that people experience when
changing to an animal-based diet. When you
eliminate processed foods and begin eating
real foods, the fat can melt away.

Try these 6 tips to target fat loss.

Prioritize meat, fat, and organs. Carbohydrates: to limit or not?
These foods are nutrient-dense and will leave We don’t recommend eating a fully carnivore
you feeling satiated. Start with these foods, then / ketogenic diet, but in extreme health cases
eat what’s left on your animal-based plate. (listed below) it may be beneficial in the
short-term. If you think you need a lower-carb
approach, please reach out to our Health
Quality matters.
Success team at [email protected].
There’s more to losing fat than counting calories.
If you count calories without changing the • Diabetic or Pre-diabetic
quality of your food, you’re putting yourself • Transitioning from an extremely unhealthy
in calorie restricted prison. While restricting diet (ie. Standard American Diet)
calories may help in the short-term, in the • Using it as an elimination diet as you slowly
long-term your hormones may tank (7) and will incorporate foods back into your diet
eventually hit the infamous ‘weight loss plateau’. • Combating autoimmune issues
Focus more on the quality of your foods than
counting calories, and notice your inflammation Overall, we suggest that a properly constructed
and fat reduce! nose-to-tail animal-based diet, that includes
organs and low toxicity plant foods, is most
beneficial for people long-term.
Organs as a “secret weapon.”
Don’t forget organs! Organs, especially liver, are
the most nutrient-dense foods on the planet Lifestyle tips!
and will help your body get the nutrients it Losing weight is more than just eating the
needs to thrive. proper diet. Focus on optimizing your sleep,
getting more sunlight (especially at the
Exercise and move! beginning and end of each day), managing your
You don’t need to spend all day on the treadmill. stress levels, and if you can, try to get some sort
We suggest prioritizing some weight lifting a of cold and heat exposure to drastically improve
few times per week. Lean muscle mass affects your immune system and vascular function.
your basal metabolic rate (8), so try to focus on
building muscle in addition to lower intensity
movement. At minimum, we suggest two to three
10-minute walks sprinkled throughout the day.

17
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18
 Potential
It’s important to note, the majority of
new animal-based eaters should not
experience any side-effects as long as

pit-falls
they are eating a balanced animal-based
diet. However, some minor side-effects
can occur on rare occasions due to an

and tips
imbalanced diet. Remember, your body
is adapting to a new form of nourishment
with more natural, healthy and
bioavailable foods. Here are a few helpful
tips to fend off those side-effects…

MUSCLE CRAMPS CRAVINGS

Electrolyte imbalances can occur due to Cravings can be common, especially
insufficient carbohydrate intake. A lack of in the early days of switching to
carbohydrates may contribute to muscle cramps, animal-based. If cravings strike,
heart palpitations and fatigue. This occurs more here are a few helpful tips:
in those who eat strict carnivore diets.
Move your body: go for a walk or hit a workout!

Eat some fruit: Berries are quick and easy!

It’s important to note, this is extremely
Eat more: Cravings can indicate you aren’t eating
uncommon among animal-based eaters
enough. Signaling abundance to your body can
because your diet should be sufficient in
be a great way to diminish cravings.
carbohydrates through fruits and raw honey.

Quick Tip: If you do experience cramps, add in more FATIGUE

carbohydrates from the least toxic plant foods (fruits and
If you are transitioning away from a diet high in
honey). Doing so may even improve your sleep. It’s also
important to consume enough salt. Healthy individuals processed carbohydrates or seed oils, you may
should consume 3-6 grams of sodium per day (or 1.5-2.9 experience some minor fatigue during the first
teaspoons). Highly active individuals can consume more. few days due to an electrolyte imbalance. To fix
this, try adding salt to your foods, supplementing
with electrolytes or eating more healthy
LOOSE STOOL carbohydrates like fruit and honey.
Otherwise known as ‘disaster pants’, loose stool
can happen when you cut out all fiber from your
diet. Try adding in foods with some fiber, like
avocado or squash to help your body adjust.

19
 LIFESTYLE TIPS
FOR RADICAL HEALTH
OPTIMIZE YOUR SLEEP
Sleep is a crucial and often overlooked component to health.
It’s essential to almost every process in the body, including our physical
and mental functions, our ability to fight disease and boost the body’s
immunity, maintain a healthy metabolism and fight chronic disease.

Modern day people are more connected

to our devices than we are to the natural 6 TIPS TO IMPROVE SLEEP
world. Our high-stress lifestyles of being
constantly connected have led us to
experience poor quality sleep and a
cascade of health problems, including:
Don’t Eat Late Turn Off Devices

• Increased blood pressure

• Diabetes
• Heart disease
• Obesity
Turn Off All Lights Create A Cold Room
• Low testosterone
• Insulin resistance
• Feeling tired all day

Blue Light Blockers Drink Bone Broth

20
GET MORE SUN & NATURAL LIGHT
According to the Environmental Protection Agency, the average American spends 93%
of their time indoors – in climate protected environments, in front of screens and away
from the sun. As humans, we belong in nature.

WHY IS SPENdING TIME OUTDOORS AND IN THE SUN CRUCIAL TO OUR HELATH?

Exposure to direct sunlight and ultraviolet rays promotes Vitamin D and nitric
oxide synthesis in the skin. This helps regulate our hormones, decrease blood
pressure, and improves blood flow throughout the body. Plus, exposure to the
sun on a daily basis can help your body enter its natural circadian rhythm which
promotes sleep, recovery, muscle growth, weight loss and even alpha diversity
of the gut. We must find ways to spend more time outdoors and in the sun!

HERE ARE A FEW TIPS! BENEFITS OF NATURAL SUNLIGHT

Get exposure to natural
sunlight early in the morning
and at night
Bioavailable Decrease Balanced
Vitamin D Blood Pressure Hormones
Get direct sun exposure
during the day

Eat lunch outside

Take breaks. We recommend Better Sleep Recovery Muscle Growth

5 mins. outdoors for every
30 mins. in front of a screen

Gaze off into the distance:

look at the horizon, or
catch the sunrise/sunset Immunity Boost Eye Health Increase Blood Flow

21
 MOVE YOUR BODY
Our modern sedentary lifestyles are killing us.

While our ancestors moved daily to collect water,

chase and hunt animals, gather fruit, and even to
dance…modern day adults (and increasingly children)
spend 8+ hours per day sitting down.

This has caused us to suffer from:

• Poor posture
• High blood pressure
• Poor cardiovascular health
• Decreased physical well-being

The good news is, minor daily changes in

PYRAMID OF ANCESTRAL MOVEMENT your movement patterns can vastly improve
your health. We recommend moving your
body more in the following 3 ways:

Low intensity: walk, job, hike, do yoga

or play with your kids
MOVE FAST

High intensity: sprint, crossfit, or other forms

of high-intensity interval training (HIIT)

LIFT HEAVY THINGS Lift heavy things: weights or kettlebells

MOVE SLOW

22
CONNECT WITH NATURE
Why are humans the only animals who consistently
put barriers between ourselves and nature? Once
again, our quest for comfort and convenience is
negatively impacting our health. Here are 6 tips to
help you reconnect with the natural world…

OUR FAVORITE WAYS TO CONNECT WITH NATURE

HUNTING FOREST BATHING FISHING SURFING

CAMPING HIKING SWIMMING BOULDERING

FIND YOUR TRIBE

In a world where people are constantly connected
with technology, we are experiencing record
levels of depression, anxiety, and loneliness.
We have lost touch with the values that are at
the core of our DNA like strong relationships,
meaning, purpose and community.

23
Helpful
Resources

Heart & Soil

Radical Health Radio Fundamental Health Podcast

by Heart & Soil by Dr. Paul Saladino

Meat Vendors
• Firebrand Meats
• White Oak Pastures
• Nose to Tail
• Force of Nature

National Farmers Market Directory

Animal-based Nutrient Calculator

24
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