AB30 Guide Jan24
AB30 Guide Jan24
AB30 Guide Jan24
ANIMAL-BASED DIET
TABLE OF CONTENTS
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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.
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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.
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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
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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!
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.
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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.
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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!
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?!).
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THE PROBLEM Plants are not
your friend, and
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
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.
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HOW TO EAT
ANIMAL-BASED
CARBS
20%
FAT
30%
PROTEIN
50%
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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.
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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.
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ER !
A R T
RE ST
O F FI
L E
BO TT
E
FRE
AB30 OFFER!
We are excited to offer our AB30
Participants a limited time gift.
We will include a FREE bottle of
Firestarter with purchase!
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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…
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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.
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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!
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MOVE YOUR BODY
Our modern sedentary lifestyles are killing us.
• Poor posture
• High blood pressure
• Poor cardiovascular health
• Decreased physical well-being
MOVE SLOW
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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…
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Helpful
Resources
Meat Vendors
• Firebrand Meats
• White Oak Pastures
• Nose to Tail
• Force of Nature
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AB30
PARTNERS