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What can you eat — and how do you start?
The complete animal-based basics: what belongs on your plate, what to phase out of your house, how to structure a day, and a simple plan to begin this week.
Chapter 1 · The Diet
Can I eat this?
Search or filter any food to see which tier it falls in — and why. Nutrient density is the filter behind every tier.
Eat daily
In moderation
Avoid / minimize
Chapter 2 · The Non-Toxic Home
The non-toxic home
Diet is only part of the picture. Tap a room to see what to phase out and what to bring in instead.
Chapter 3 · The Ideal Schedule
Your ideal day & week
Order matters more than the length of the list — sunlight first thing and dim light at night do more for your rhythm than any supplement.
Chapter 4 · Getting Started
Start now, not someday
Everything above works together, but you don’t have to do it all today.
If you only do three things
- 1Get outside for sunlight first thing in the morning, every day, starting tomorrow.
- 2Swap your cooking oil for beef tallow or ghee, and start adding an organ meat or oysters once a week.
- 3Pick one plastic item you use daily — a water bottle, a food container — and replace it with glass or stainless steel.
Every Day
Every Week
Go Deeper
- Paul Saladino, MD
- Heart & Soil
- The Carnivore Code & Cookbook
- The Fundamental Health podcast
Not medical advice. This guide is a general wellness framework, not a prescription. Talk with a healthcare provider before making major changes to your diet or routine — especially if you’re pregnant, nursing, managing a health condition, or taking medication. Based on the animal-based framework popularized by Paul Saladino, MD; his specific recommendations continue to evolve.