What I eat in a day: Detailed nutritional analysis

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Paul Saladino49m · 2022-12-06

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116

Claims Supported

94

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Support rate

94 of 116 claims supported

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95

Well SupportedStearic acid ingestion increases circulating C18 triglycerides and activates mitochondrial beta-oxidation.Well SupportedAn animal-based diet prioritizing meat, organs, ripe fruit, and honey is evolutionarily consistent for humans.Well SupportedThe Rotterdam Study indicated a correlation between higher intake of Vitamin K2 and improved health outcomes.Well SupportedAn animal-based diet consisting of meat, organs, fruit, honey, and raw dairy may help with gut issues or autoimmune conditions.Well Supported

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The full spectrum of vitamin K2 menoquinones is best obtained from organs and meat of well-raised animals.

Well SupportedTwo or more milligrams of riboflavin per day is adequate for most people and is found in heart and liver or a direct riboflavin supplement.

Well SupportedUltra-processed foods lead to approximately 500 more calories consumed daily and weight gain compared to minimally processed foods.

Well SupportedHeart and Soil supplements, including Moon Memory and Brain, are made from grass-fed, grass-finished, regeneratively raised cattle from New Zealand.

Well SupportedLiver and heart are the best sources of riboflavin, while egg yolks and whites provide some, and muscle meat has very little.

Well SupportedMost people will feel better when they increase their protein intake to one gram per pound of body weight, which can also increase bone density.

Well SupportedConsuming wheat and beans with zinc sources like oysters significantly lowers zinc absorption.

Well SupportedAdequate riboflavin intake (e.g., 1.6mg, above RDA) may allow the MTHFR enzyme to function effectively, normalizing homocysteine levels even with the 677 C to T variant.

Well SupportedAdopting a carnivore diet followed by an animal-based diet for four years resolved the speaker's eczema and asthma.

Well SupportedPaul Saladino consumes bone marrow and liver from Heart & Soil supplements, as well as cooked bone marrow on the grill.

Well SupportedThe RDA for leucine is insufficient for healthy aging, obesity, or chronic illness.

Well SupportedThe speaker's fasting insulin is less than 3 micro IU/mL and C-peptide is less than 0.43, indicating no evidence of insulin resistance, despite daily honey consumption.

Well SupportedLiver and egg yolks are rich sources of folate.

Well SupportedConsuming oysters with beans or tortillas significantly reduces zinc absorption.

Well SupportedA free animal-based macronutrient calculator is available on carnivoremd.com to help construct an animal-based diet.

Partially SupportedThe speaker experienced palpitations, leg cramps, and sleep disturbances while on a carnivore diet before reintroducing carbohydrates.

Well SupportedRaw dairy is preferred over pasteurized dairy due to beneficial qualities that are denatured by heating milk.

Well SupportedEggs should be cooked using tallow, butter, or ghee, rather than seed oils, olive oil, or avocado oil.

Well SupportedCalorie counting is generally ineffective for weight loss, whereas improving food quality enhances satiety.

Well SupportedAn animal-based diet of organs, meat, fruit, honey, and raw dairy is nutrient-replete and does not lead to nutrient deficiencies.

Well SupportedPaul Saladino's daily intake on this specific day totaled 3,791 calories, with 176 grams of protein, 285 grams of carbohydrates (247g net carbs), and 230 grams of fat.

Well SupportedConsuming a robust amount of high-quality protein can counterbalance the decrease in nutrient sensing efficiency in skeletal muscle that can occur with age.

Well SupportedCalcium intake on an animal-based diet can be supplemented with raw dairy or bone matrix supplements to reach recommended levels.

Well SupportedHeart and Soil's 'Gut and Digestion' supplement resolved the speaker's chronic diarrhea within days.

Well SupportedAdequate protein intake, specifically sufficient leucine, is critical for activating muscle protein synthesis in both youth and aging.

Well SupportedAnimal-based diets provide abundant B vitamins, including thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, cobalamin (B12), folate, and bioavailable vitamin A.

Well SupportedEliminating olive oil and focusing on animal fats may help reduce linoleic acid intake and facilitate progress for individuals experiencing weight loss plateaus.

Partially SupportedPeanut, soybean, olive, corn, sunflower, flaxseed, safflower, and rapeseed oils are high in linoleic acid.

Well SupportedHumans are intrinsically directed to seek animal meat, organs, fruit, and honey for vitality, virility, and longevity.

Well SupportedFocusing on good quality foods leads to a healthier body and increased satiety, facilitating weight loss.

Well SupportedLinoleic acid intake similar to CLA from dairy would likely be harmless due to being an evolutionarily appropriate level.

Well SupportedHigh carbohydrate intake from fruit and honey did not lead to insulin resistance or weight gain for the speaker, but improved issues experienced on a ketogenic diet.

Partially SupportedIncluding 400-500 calories of carbohydrates from fruit in a weight loss intervention does not lead to a loss of metabolic gains when processed fructose is removed.

Partially SupportedPaul Saladino consumes a smoothie made with organic mango, homemade raw cow's milk kefir, passion fruit juice, and microplastic sea salt.

Not SupportedThe speaker prefers animal fats over olive oil due to olive oil's high linoleic acid content (7-21%).

Partially SupportedAn animal-based diet provides sufficient calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and selenium.

Partially SupportedWhite rice may be a more benign source of carbohydrates than brown rice because brown rice contains arsenic and heavy metals in the husks.

Partially SupportedIn a study, olive oil (lower linoleic acid) was associated with statistically significant weight loss compared to soybean oil.

Partially SupportedIndividuals struggling with weight loss may benefit from eliminating chicken and pork from their diet.

Partially SupportedIncreased plasma linoleic acid intake from soy oil is associated with increased Lp-PLA2 activity, related to oxidized LDL and endothelial function.

Partially SupportedHoney and salt can be used as an alternative to energy gels for glycogen replenishment during prolonged endurance activities.

Partially SupportedPaul Saladino primarily eats 80/20 ground beef with butter and salt, and includes organs like heart, liver, bone marrow, and supplements from Heart & Soil.

Partially SupportedThe speaker prefers beef, specifically grass-fed and grass-finished, over chicken.

Partially SupportedPolyunsaturated fatty acids, including linoleic acid, can inhibit thyroid hormone production, transport, and binding to nuclear receptors.

Not SupportedWhite potatoes, wheat, and beans are not recommended due to high levels of lectins and other anti-nutrients.

Partially SupportedThree ounces of beef heart provide 1.2 milligrams of riboflavin.

Not SupportedProtein restriction may not be optimal for lean mass retention and strength.

Partially SupportedB4Against from Heart & Soil supplements, combined with an animal-based diet, significantly improved the speaker's SIBO symptoms, bloating, and heart palpitations.

Partially SupportedAnimal fats, such as those in 80/20 ground beef and butter, contain beneficial compounds like butyric acid and odd-chain fatty acids.

Not SupportedLectins in grains can trigger gut issues, and phytic acid in oats hinders mineral absorption.

Partially SupportedThe speaker consumes around 7-8 grams of salt per day, equating to approximately 4000 milligrams of sodium, and feels best at this intake level.

Not SupportedThe speaker avoids mushrooms due to a past severe eczema flare, believing they may contain defense chemicals and offer little benefit.

Partially SupportedTallow and butter contain a small amount of linoleic acid.

Partially SupportedMost people consume 5-10% of their calories from linoleic acid, often due to consuming 5-7 tablespoons of seed oils daily.

Not SupportedThe speaker avoids fish due to concerns about microplastics, PFAS, and heavy metals.

Not SupportedConsuming fruit or honey does not cause insulin resistance.

Partially SupportedAchieving 100-110 mg/kg of leucine intake daily is difficult without consuming animal foods.

Partially SupportedSufficient protein intake (e.g., one gram per pound of body weight) may reduce the need for extensive resistance exercise.

Partially SupportedAge-related reduction in muscle protein synthesis sensitivity can be overcome with greater volumes of resistance exercise or higher protein doses.

Partially SupportedPaul Saladino consumes 12.7 grams of leucine daily, exceeding the optimal intake of 7.5 grams.

Partially SupportedConsuming low-mercury fish like salmon is beneficial, but high intake may require heavy metal testing.

Partially SupportedCutting out processed foods can lead to weight loss without calorie counting due to increased fullness, energy, and nutrient intake.

Well SupportedPeople eat more and gain weight on ultra-processed foods compared to whole foods, even when palatability is matched.

Not SupportedFocusing on calories for weight management can negatively affect hormones.

Partially SupportedVitamin A is primarily concentrated in liver, with much lower amounts in kidney.

Partially SupportedConsuming chicken fat from corn and soy-fed animals can increase dietary linoleic acid, potentially hindering weight loss.

Partially SupportedEating animal-based foods like chicken, fish, or pork is preferable to plant-based burgers.

Partially SupportedFish is considered a superior food choice compared to processed food and vegetables.

Partially SupportedGrass-fed and grass-finished beef is preferred due to its quality.

Not SupportedCalorie restriction leads to suffering of the thyroid and basal metabolic rate, creating a vicious cycle that does not work long-term.

Well SupportedExtra virgin olive oil consumption reduced body fat and improved blood pressure in a study for obesity treatment.

Partially SupportedMost individuals can obtain sufficient carbohydrates from fruit and honey, even high-level athletes.

Partially SupportedFor individuals at a healthy weight, eating chicken, pork, or bacon from good sources is acceptable.

Partially SupportedThe speaker's diet consists of ground beef, whole milk, pineapple, coconut water, honey, mango, butter, salt, papaya, plantains, beef heart, and beef liver, providing a caloric surplus and high fat intake.

Partially SupportedAdding fruit back to the diet as a source of carbohydrates did not result in diabetes or insulin resistance.

Partially SupportedFruit combined with a little salt is sufficient for glycogen replenishment as fast as other methods for most individuals.

Partially SupportedVegans primarily obtain stearic acid from cocoa butter, unlike animal fats.

Partially SupportedPapaya is a significant source of folate.

Partially SupportedRemoving olive oil from the diet may help lower linoleic acid intake and facilitate weight loss progress.

Partially SupportedPapayas are a good source of vitamin C.

Partially SupportedTallow and butter may be more beneficial than olive oil in obesity treatment programs.

Not SupportedConsuming 19-20 grams of fiber daily is sufficient for one bowel movement per day and avoids excessive gas.

Not SupportedThe speaker avoids grains, beans, cereal, and seed oils due to phytic acid content or other perceived negative effects.

Partially SupportedVitamin D is primarily obtained from sun exposure rather than diet for the speaker.

Partially SupportedTaking six pills of 'Gut Game Changer' (containing intestines, tripe, liver, and pancreas) in the morning has significantly improved the speaker's digestion, reducing bloating, cramping, and negative side effects from foods like gluten.

Partially SupportedReducing seed oils may improve thyroid function, increase basal metabolic rate, and facilitate weight loss.

Partially SupportedThe 'Gut Game Changer' supplement, containing animal gut components, may be beneficial for humans with gut issues.

Partially SupportedHoney can be a lower-fiber carbohydrate source for individuals with GI issues from high fruit intake.

Partially SupportedConsuming high amounts of seed oils may lead to a non-thyroidal illness or euthyroid sick syndrome.

Partially SupportedIndividuals who are weight-stable can consume olive oil, although it is not the speaker's preferred fat.

Partially SupportedRats with essential fatty acid deficiency had a higher metabolic rate than those consuming 4% linoleic acid.