What I Eat in a Day for Longevity in 2026 (Full Guide)

Key wellness + longevity strategies (what the video emphasizes)

Hydration + supplementation first thing

• Drink a glass of reverse osmosis water in the morning.
• Take creatine monohydrate (5 g/day) mixed into water.

Creatine “optimization protocol”

• Use third-party tested creatine.
• Mix with ~300 ml (10.5–11 oz) of water (warmer water blends better).
• Ensure it’s fully mixed to prevent “gritty” bits (linked to bloating).
• Avoid dry scooping (poor gut tolerance).
• For better absorption, take with carbs (example given: ~50 g honey, or fruit/juice).
• Optional timing note: evidence suggests post-workout may slightly improve effectiveness, but he takes it pre-surf.

Nutrient-dense pre-activity breakfast via smoothie

Pre-surf smoothie ingredients (as stated):

• Raw milk
• Frozen wild organic blueberries
• Grass-fed whey protein
• Organ supplements (“some organs”)
• Glyphosate-free raw honey
• Pinch of sea salt

Additional notes:

• Blends using a stainless steel attachment (framed as minimizing plastics).
• Uses coffee products separately from the main coffee machine as an optional/liked add-on.

Carb strategy based on bioindividuality + activity

• He argues against the idea that fruit causes diabetes/obesity, claiming evidence points the other way (including references to endothelial function, oxidative stress, and DNA repair).
• Uses a “eat carbs in proportion to activity” framing (surfs + gym).

Carb experimentation due to personal sensitivity

• Did well with fruit/squash for years.
• Avoids or reacts poorly to certain foods, including:
  • Tomatoes/nightshades (reported issues)
  • White rice (causes fogginess/bloating)
  • Sourdough and fermented oats (may trigger his immune system)

Preferred starch: yuca/cassava

• Emphasized safety step: yuca must be peeled, boiled, and the woody spine removed to reduce cyanide-containing compounds.
• He notes it should not be eaten raw.

Reduce exposure to potential toxins in food

• Strong emphasis on organic food choices, especially due to concerns about glyphosate/pesticides.
• Notes concerns about heavy metals in salts and seeks salts that test low.
• Claims he selects:
  • Diamond Crystal salt (based on his collaboration testing heavy metals)
  • and avoids other commonly popular salts that allegedly had higher heavy metal content.

Protein distribution for muscle protein synthesis (practical target)

• Core tip: aim to hit a “leucine threshold” multiple times per day.
• Target described: about 2.5 g leucine per meal to stimulate muscle protein synthesis.
• Example math: ~30 g whey protein ≈ 2.5 g leucine.
• Encourages especially women/men to avoid only low-protein meal patterns (example contrast: his mother rarely gets that much leucine per meal).

Include some organ foods

• Uses organ “whole package” in the smoothie.
• Adds raw liver (~1 oz) a few nights per week.

Intermittent snacking approach

• Example mid/afternoon snack:
  • Raw Greek yogurt + banana
  • Duck egg yolk
  • A little honey
  • Optional extra protein via meat sticks

Dinner timing + circadian-friendly schedule

• Eats dinner by ~5:30 pm and aims for bed around 8:30 pm.
• Rationale: eat 2–3 hours before sleep.

Simple dinner structure

• Grass-fed ground beef with honey and salt
• Includes yuca (cooked/prepared), plus sides such as:
  • Watermelon
  • Asparagus (he’s experimenting with vegetables when he feels good)

Product/brand note (why he uses them)

• He repeatedly frames specific brands as chosen because they meet his standards, including:
  • Creatine third-party testing
  • Whey purity
  • Honey glyphosate-free

Full-day macro/micronutrient numbers (as stated)

• Total calories: 3,177 kcal
• Macros:
  • Protein: 195 g
  • Carbohydrates: 320 g
  • Fat: 118 g
• Macro split: 25% protein / 42% carbs / 33% fat

Claims about metabolic health

• Fasting insulin: 3.1
• Fasting glucose: 69

Micronutrients

• He states most micronutrients were “green” in Cronometer.
• Note: Cronometer is “not great” estimating vitamin E and vitamin K.

Presenters / sources mentioned

Presenter

• Paul Saladino, M.D. (implied by “paulsaladinomd.com” and repeated commentary)

Mentioned products/companies (as sources of ingredients/supplements)

• Vitamix (blender attachment)
• Heart & Soil (grass-fed whey; “whole package” mentioned)
• Lineage (glyphosate-free raw honey; also “Regen Roast” coffee)
• Diamond Crystal (salt)
• ABNRF (Animal-Based Nutrition Research Foundation; referenced for salt heavy-metal testing)
• Cronometer (micronutrient tracking tool)
• Bayer/Monsanto (Roundup/glyphosate) (mentioned in the context of lawsuits; not endorsed)

Website/source for his guide

• paulsaladinomd.com