this is The Ultimate Guide to an animal-based diet in this video I'm going to break down the history of an animal- based diet why I think this is a good diet for humans and I'm going to go through how much protein how many carbohydrates sources of fat why fruit and honey things like squash fat sources raw dairy all kinds of good stuff what is an animal-based diet an animal- based diet is a way of eating that I think is a very evolutionarily consistent diet for humans if you think about hunter gatherer groups around the world like the hza are some of the only remaining Hunter gathers left in planet or the kison in batswana South Africa Namibia these people seek meat they eat the whole animal they seek organs hunting is the center of their diet I visited theu a few years ago in Tanzania and got to see this firsthand I went hunting with them they're not after vegetables they're really like fruit when it's ripe and they will eat honey but they're not a big fan of leaves they're not a big fan of seeds unless they're starving so think about this guys what are the most nutrient-dense Foods on the planet that are the lowest in toxins and what kind of toxins am I thinking about about not just toxins like pesticides or processed food toxins like seed oils I'm talking about things like plant defense chemicals from leaves especially from seeds which is seeds nuts grains and beans I'll talk a little bit more about that in a moment but the most nutrient-rich foods are meat and organs and the least toxic plant foods are the colorful parts that plants want you to eat the fruit and we know this very clearly guys that there are toxins in unripe Fruit so the idea of eating an unripe banana or an unripe mango makes zero sense there are things called nonprotein amino acids and unripe fruit which are much higher and lower when these fruit ripen what's the problem with nonprotein amino acids high level these are amino acids that mimic amino acids in our bodies but aren't actually functional in normal human biology you have 20 amino acids nine of which are essential but there are hundreds of these non-protein amino acids that occur in the plant kingdom and that are essentially defense chemicals from Plants they can get incorporated into our proteins and cause misfolding and there's a strong compelling hypothesis that misfolding may be behind neurodegenerative diseases or contribute so high level unripe fruit not great seeds which also contain nonprotein amino acids not great but meat and organs very nutrient-rich fruit when it's ripe great that's why you crave sweet things so if you've got a sweet tooth yeah it's not great if you're eating candy but it's okay when you're having that Sweet Craving to eat things like fruit and honey that's what your ancestors were eating for hundreds of thousands of years that's normal that's what humans are meant to eat guys that's what humans thrive on is me meat and organs fruit honey and raw dairy which I'll talk about as well so that is a broad overview an animal based diet let's get into specific pieces of it so let's start with meat how much protein do I think you should eat on an animal- based diet I would say about a gram per pound of body weight or go body weight so I'm about 165 lbs I'll eat around 165 gram of protein per day I don't need much more than that and it's pretty easy to get that from a variety of sources things like grass-fed ground beef or grass-fed steak here I've got a tomahawk ribeye that I grilled it's going to Bey easy to get to 160 g of protein between raw milk and steak in a day that's your protein think about protein first getting bioavailable protein from animal foods will help you stay full throughout the day it'll help you with energy it'll help you with libido and meat is an incredible source of many unique micronutrients that are very difficult or impossible to find in Plants but to complement that meat you need a few things so you've got your muscle meat you need two things to complement this you need a bone broth so this is a homemade bone broth a good source of glycine Proline and hydroxyproline these are amino acids that are found in the collagenous tissue of animals historically evolutionarily your ancestors would have eaten the whole animal they would have taken those tendons and boiled them nothing would have gone to waste you would get a mix of the amino acids in muscle meat and the amino acids that are more prominent in collagenous tissues I'm not a big fan of hydrolyzed collagen supplements and powders a lot of those are from Chile and Argentina and they're full of significant amounts of heavy metals they're lowquality hoof and hide collagen I just make my own bone broth I get knuckle bones or beef bones from the butcher I put them in a crock pot with some reverse osmosis water boom you get a bone broth with glycine Proline and hydroxyproline the amino acids that will balance the amino acids found in the steak what else do you need to complement your muscle meat you need organs here I've got some raw liver I will also eat heart in terms of liver amounts I'll do about a half an ounce to an ounce per day most days of the week and then heart if I've got heart I'll do a few ounces of heart every day if I can get other organs like testicle or spleen or kidney I'll eat those throughout the week as well a few ounces per day organs have unique micronutrients that compliment the micronutrients in stake so bone broth complements the amino acids in stake organs complement the the micronutrients in stake things like vitamins and minerals steak is a good source of vitamin B12 iron vitamin K2 and things like B6 or perod oxine but liver has minerals like copper which balance the zinc it has folate it has riboflavin those are not found in any particular amount in stake and has many other micronutrients nutrients and vitamins that will complement what you're finding in muscle meat so liver and heart organs in general these are essential to get to balance your muscle meat so muscle meat is at the center but you should complement that with a bone broth and with organs either fresh or frozen I eat a lot of Frozen liver and if you can't get Frozen liver if you don't want to eat raw liver or raw heart or you don't want to get fresh organs at all because they gross you out you're not used to it look guys I'm so proud of what we built at heart and soil you can find us at heartand soil. we make grass-fed grassfish Regen atively raised desicated organs that is freeze-dried to preserve as many of the nutrients as possible in capsules it's always in glass because plastic is Source from New Zealand these are the highest quality desicated organs on the planet that's what's up so if you don't want to eat fresh organs check us out at heartand soil. but whatever you do make sure to get collagen in the bone broth and to get liver along with your muscle meat if you want to get started with an animal- based diet join me and Harden soil for our animal-based 30 challenge which starts January the 1st signups are open now go to animalbase 30.com the link is in the description it's a free challenge when you sign up you'll get access to an animal-based eating guide which is a comprehensive guide it'll give you potential meal plans macro calculations all that kind of stuff and you'll be a part of a community of support during the animal based 30 challenge in January through animal based 30 there are discounts on hard and so products and if you join animal based 30 and you buy any of the supplements at harden soil you get a free bottle of Fire Starter I'm so proud of what we built at harden soil this is an amazing company making the finest desicated freeze-dried organs on the planet Source from New Zealand and the support that we're able to give to customers is really second to n there are literally tens of thousands of success stories of people changing their diets animal- based libido weight loss diabetes autoimmune disease fertility pregnancies kids adults elderly benefiting from this way of eating and hard and soil is really the epicenter of supporting this movement go to animalbase 30.com to sign up for animalbase 30 challenge in January hope to see you guys in there back to the video so in terms of protein people ask what about chicken what about pork what about fish these are animal Foods they do not contain defense chemicals like vegetables do but these are not as clean as grass-fed beef in 2023 chicken and pork are often fed corn and soy which will enrich their fatty tissues in linolic acid I don't think that's good for humans that's the 18 carbon omega-6 polyunsaturated fatty acid that occurs in seed oils that I think is problematic for humans when it accumulate so a little bit of chicken a little bit of pork fine especially if it's lean but I would not make chicken and pork the majority of your diet because it's very hard to find these foods that are not fed corn and soy fish it's just not my favorite guys even if it's wild it's going to have significant amounts of heavy metals pfas which are forever chemicals endocrine disruptors microplastics it's just polluted in 2023 it doesn't mean you can never eat fish it just means again I wouldn't make it the majority of your diet when you're thinking about animal protein I think that grass-fed beef bison elk deer lamb goat these are going to to be your best bet in terms of quality and in terms of the absence of other contaminating chemicals that occur in the other meats think about that when you're choosing your protein Source you might also notice that I don't have eggs on this table I think eggs are a great source of food for humans they're very nutrient-rich but like chicken and fish they're often fed corn and soy and we know that when chickens are fed corn and soy they make eggs that are much higher in linolic acid than their cousins that are not fed corn and soy I don't eat eggs unless I know that they are not fed corn and soy that they are truly pasture raised if you want to eat eggs be aware of this and select something that is organic pasture raised and corn and soy free it's difficult to find good quality eggs but I think they're a good source of nutrition on an animal- based diet what else let's talk about carbohydrates I've got a bunch of fruit here I've got fruits that I normally eat in a day watermelon orange I'll make orange juice I got mango I've got some local glyphosate free honey I've got a coconut that I'll drink for coconut water that's going to have carbohydrates I've even got a squash here this is a fruit you think of it as a vegetable but this is a fruit why do I favor fruit as a source of carbohydrates this is easily digestible and there are very few plant defense chemicals in ripe fruit even lower than what you find in starchy forms of carbohydrates I'm not a fan of grains at all these are things like oats wheat and all of these contain nonprotein amino acids when it comes to carbohydrates I think that one of the big mistakes people make on an animal based diet is not getting enough of them you want to get at least 150 grams a day and if you're more active up to 300 gram a day you can go to my website Paul saladino md. that's and there's a free animal based calculator there to help you with your Macros based on your activity level and your goals I will probably get about 300 G of carbohydrates every day from things like fruit watermelon oranges mango coconut water honey squash and that's how I feel the best that's how my hormones are the best that's how my sleep is the best how my recovery is the best granted I'm an active human I'm skating on a skate ramp every day I'm lifting a little weight and I'm getting in the ocean a few hours to serve so if you're not as active you may not need as many carbohydrates but do not fear fruit guys there is so much good research in humans that fruit is healthy for you there's really no evidence that fruit contributes or causes problems in humans not fatty liver not diabetes nothing if you have diabetes if you have insulin resistance think about this you may want to lower your carbohydrates a little bit you're still going to benefit from having them in your diet fruit does not cause diabetes say it with me fruit and carbohydrates do not cause diabetes seed oils do over time this is a good thing to have in your diet it will improve the abundance signals you're giving to your body it will lower stress hormones like cortisol glucagon epinephrine and others you don't want the stress hormones you want to give your body the nutrients it needs to have a signal of abundance and having fruit and honey is the way to do that if you want to try some starches it's not at the end of the world it's kind of a gray area but I have found that I feel best and a lot of people that I've worked with feel best when they avoid things like white potatoes or white rice some people do okay with starch like white potatoes or Yuka but all of these come with other issues white potatoes and Yuka have significant amounts of oxalates other lectins it's a gray area guys if you want to do some Roots you can can cook them but I found that I feel best and this is why I recommend at least starting this way on an animal- based diet with fruit or squash which is actually a fruit and I've actually left out avocado A lot of people love avocado that's a fruit as well so there's a lot of things people think about as vegetables that are fruit cucumber zucchini squash in addition to these things those I think are fine with the fruit like cucumber or zucchini that has skin in the seeds I would get rid of the skin in the seeds and cook them well to make sure they digest properly if you do me a huge favor right now and hit that subscribe button button I will make a commitment to you that I will keep making videos like this and do them as good as possible to bring you as much free valuable content to help you thrive in your life I'll do grocery hauls I'll do more stuff on animal- based diet thank you guys I appreciate your support I'm going to keep making content thanks for hitting that subscribe button so animal fats here I've got some raw cheese which you actually could eat even if you're lactose intolerant that's parmesano regano and I've got some raw grass-fed local butter you don't really need to think a whole lot about fat on an animal based diet it will come with the foods you're eating in general I would recommend something around 40% of your calories from fat 40% of your calories from carbohydrates give or take 20% of your calories from protein or a little bit less that's probably going to be fine for most people I get the fat that I eat from the steaks that I'm eating it comes with the meat and I'm trying to use fatty ground beef 8020 but if you need to add fat if you can't find fatty ground beef or you want something leaner you can add grass-fed butter or you can use something like a beef Tallow to add a little bit of fat to your meals but you don't need to overdo the fat your body will kind of give you a signal here you don't want to go too low on your fat you definitely don't want to go below much below 30 or 20% on your fat because you will not feel good your hormones will not be optimal and you will be craving fat like crazy so that sweet spot that I found for fat is somewhere between 30 and 40% of my calories again there's an animal based calculator at Paul saladino md. raw dairy is something that I've added the last few years of my life it's been a very valuable thing for me I'm a huge fan of raw milk this is raw goats milk if you can't find raw milk where you are look at realmilk.com to find a farmer near you who may have a co-op that you can find raw milk I found that even with the history of being lactose in tolerant over time I was able to drink raw milk I gradually increased it but raw milk contains bacteria that can populate your gut and can digest their own lactose If you're lactose intolerant do not fear just find some good raw dairy if you want to experiment with this and gradually include that in your diet you'll probably be able to do things like milk or even raw cream but raw matters guys I do not include pasteurized dairy in my diet I think that once you pasturize milk and cheese it has the potential to become much more immunogenic so this is a raw cheese that is a parmesano regano look for raw cheese and raw milk and I think you'll be better from the dairy perspective why include Dairy at all because Dairy contains unique nutrients that are not found other places here like calcium and it has more of certain things that help balance the stuff out I feel better with dairy in my diet and I think you will too it's a unique food that has value for humans and there's good evidence that the way protein and dairy is quite helpful for us in can even improve antioxidant status like glutathione so there is your animal-based grocery list and I hope this video on the ultimate animal based diet was helpful