Paul Saladino Workout Routine and Diet: Does it work?

Written by James C., M.S.(C), PT

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paul saladino workout routine and diet

Paul Saladino has emerged as a prominent figure in the realm of health optimization through both his fitness routines and dietary practices. Known for his unique approach to full-body strength training and his advocacy for a carnivorous diet, Saladino’s methods have gained substantial traction among health enthusiasts seeking alternative and effective strategies for improving their well-being. His workouts are distinguished by a blend of traditional weightlifting and specialized exercise techniques using standard gym equipment that includes medicine balls, pull-up bars, kettlebells, and rings.

In the nutritional aspect, Saladino focuses on what he considers the most biologically suitable foods for humans—meat, organs, fruit, honey, and raw dairy. This dietary composition is designed to align with his beliefs on eating for health and performance, aiming to nourish the body comprehensively. His nutritional philosophy emphasizes the inclusion of whole, nutrient-dense foods while maintaining an active lifestyle that involves rigorous exercise and sufficient recovery to promote optimal health.

Key Takeaways

  • Saladino’s approach combines unique strength training with a carnivorous diet for health optimization.
  • He customizes his diet and workout to what he sees as most conducive to human health, focusing on whole foods and functional exercises.
  • His program is not just about diet and exercise, but also encompasses recovery, lifestyle, and a deep understanding of personal health goals and markers.

Paul Saladino’s Nutrition Philosophy

Paul Saladino advocates for a carnivore diet, emphasizing high consumption of animal products and specific fruits for optimal health. His nutrition philosophy is grounded in the idea that a diet consisting primarily of meat, particularly organ meats, along with select natural sugars from fruits and honey, aligns closely with human biological needs.

Principles of the Carnivore Diet

Saladino’s carnivore diet is predicated on the idea that animal products provide all the essential nutrients humans need. According to him, meat and fat serve as the primary sources of energy and building blocks for the body. Excluding most carbohydrates, the diet focuses heavily on protein intake and seeks to limit exposure to what Saladino considers harmful plant defense chemicals.

The Role of Organ Meats

The inclusion of organ meats is a cornerstone in Saladino’s approach. He argues for a “nose to tail” consumption pattern, which involves eating a variety of organs such as liver, spleen, pancreas, and bone marrow. These organs are praised for their nutrient density, providing a rich source of vitamins and minerals, including vitamin A from raw liver and coenzyme Q10 from heart.

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Incorporating Fruits and Honey

While maintaining an animal-focused diet, Saladino incorporates certain fruits like papaya and pineapple, as well as raw honey, which he views as beneficial carbohydrates. These foods are selected for their digestive enzymes and natural sugars that can complement the diet without the anti-nutrient effects he associates with other plants.

Avoidance of Plant Toxins

Saladino is critical of various plant foods such as seeds, vegetables, beans, and roots, believing they contain natural defense chemicals that can be detrimental to human health. Instead, he endorses the consumption of animal-based foods like ribeye, ground beef, and egg yolks, which he considers more compatible with human physiology.

Comprehensive Paul Saladino Workout Routine

Paul Saladino’s approach to fitness is multifaceted, emphasizing whole-body health and functional strength. His regimen is diverse, integrating strength, cardio, flexibility, and mental wellness to promote an all-encompassing level of fitness.

Strength Training Essentials

Paul Saladino includes a variety of strength training exercises in his routine, focusing on muscle development and strength. His workouts often incorporate:

  • Squats: Typically 3 sets of 10-12 reps to build abs and lower body strength.
  • Deadlifts: Emphasized for core and posterior chain development.
  • Lunges: To enhance leg strength and stability.

These exercises are crafted to provide full-body strength training, promoting energy expenditure and increasing activity level.

Cardiovascular Activities

To complement his strength regimen, Saladino engages in diverse cardio exercises:

  • Outdoor Runs: He prefers barefoot running to feel connected with the earth.
  • Surfing: Actively participates in surf sessions, utilizing the sport as a dynamic form of cardio.
  • Hiking: Hiking is also part of his routine, offering both cardio benefits and an opportunity to be in nature.

Flexibility and Mobility Workouts

Saladino incorporates activities that aim to enhance flexibility and mobility:

  • Yoga: Regular yoga for range of motion and flexibility.
  • Brazilian Jiu-Jitsu: As a martial art, it helps in improving mobility and mental acuity.
  • Mountain Climbers: Integrated into workout sessions as a functional exercise to boost core stability and flexibility.

Mind and Body Connection

Paul places importance on the mental aspect of fitness:

  • Yoga and Meditation: These practices are pivotal for maintaining mental health and improving the mind-body connection.
  • Martial Arts: The discipline of martial arts like Brazilian Jiu-Jitsu plays a significant role in mental fortitude and focus.

Through these varied and targeted exercise modalities, Saladino fosters a robust and comprehensive fitness routine, adhering to principles laid out in the Carnivore Code, which emphasizes natural movement and nutrient-dense fuel for sustained energy and health.

Specialized Exercise Techniques

To optimize physical performance, Paul Saladino integrates specialized exercise techniques into his routine, concentrating on focused muscle work and high-intensity interval training. These methods target specific muscle groups and enhancement of metabolic rate for effective strength and endurance gains.

Focused Muscle Work

For precise muscle targeting, Saladino engages in exercises like kettlebell halos and pull-ups. Kettlebell halos are instrumental for shoulder stability and mobility, involving circular movements around the head that intensely engage the deltoids and triceps. Pull-ups are a staple for upper body strength, emphasizing the lats, biceps, and upper back.

  • Kettlebell Halos: 3 sets, 10 reps
  • Pull-ups: 3 sets, rep to failure

Additionally, core-focused exercises such as hanging leg raises and Russian twists are crucial for a solid midsection.

  • Hanging Leg Raises: Target the lower abdominals and hip flexors.
  • Russian Twists: Work the obliques, enhancing rotational strength.

High-Intensity Interval Training

Saladino incorporates high-intensity interval training (HIIT) through kettlebell swings and medicine ball slams. These explosive movements raise the heart rate and induce a high metabolic response, burning calories and building power.

  • Kettlebell Swings: 3 sets, 12 reps
  • Medicine Ball Slams: Intense bouts of 30 seconds, with rest intervals.

Saladino also uses compound movements, such as the farmer’s walk and sled push, which are functional exercises that improve overall body strength and conditioning.

  • Farmer’s Walk: For grip strength, shoulder stability, and core endurance.
  • Sled Push: Boosts leg power and cardiovascular stamina.

Tools like medicine balls, kettlebells, and ropes are regularly rotated into Paul’s HIIT circuits to maintain a dynamic and challenging regimen.

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Dietary Supplements and Additional Foods

In terms of supplements, Paul Saladino has not been vocal about including many in his regimen. Given his advocacy for a nose-to-tail carnivore diet, he emphasizes getting nutrients directly from whole foods. However, for individuals following similar dietary practices, certain supplements may support their nutrient intake, particularly where there might be concerns for deficiencies.

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  • Vitamin D: For individuals with limited sun exposure, a Vitamin D supplement could be vital.
  • Omega-3 Fatty Acids: While meat is a primary source of fat, supplementing with fish oil could ensure an adequate intake of EPA and DHA.

For macronutrients, Saladino’s approach ensures high protein intake from animal meats. Fats come from various animal sources, including but not limited to tallow, marrow, and eggs. These sources naturally contain essential fatty acids and fat-soluble vitamins.

Additional Foods for Micronutrients:

  • Calcium: Instead of relying on supplements, bone meal or dairy (if tolerated) could be included to meet calcium needs.
  • Magnesium: Organs like the heart and certain cuts of meat, such as pork, are rich in magnesium and could complement the diet.

Note that Saladino’s diet supports the intake of other nutrients, like fruits and honey, which can provide additional vitamins, minerals, and energy. These are typically included to complement the animal-based products, presenting a broader spectrum of nutrients and beneficial plant compounds. It is essential, nonetheless, for individuals to consult with a healthcare provider before beginning any new diet or supplement routine.

Impact on Specific Health Conditions

The routine and diet adhere to by Paul Saladino are posited to influence certain health conditions, particularly focusing on autoimmune diseases and heart health.

Autoimmune Diseases and Inflammation

Dr. Saladino’s approach to fitness and nutrition may offer benefits for individuals with autoimmune conditions. His diet, which is a form of the carnivore diet, emphasizes the consumption of animal products and the exclusion of plant-based foods. This elimination might lead to a reduction in dietary antigens and could potentially decrease inflammation, a critical factor in autoimmune health.

The carnivore diet he follows is suggested to lower inflammation markers by removing commonly inflammatory foods such as grains, legumes, and nightshades, which some individuals with autoimmune issues might find beneficial.

Heart Health

Considering heart health, the impact of Dr. Saladino’s dietary recommendations is a topic of debate. His carnivore diet includes high consumption of red meat and animal fats, which have traditionally been linked to heart disease. However, he argues that when focusing on quality sources of meat and including all parts of the animal (a practice known as “nose to tail”), one can obtain essential nutrients that could support overall health, including that of the heart.

It should be noted that the diet’s high content of saturated fats from animal products might increase LDL cholesterol, a risk factor for heart disease. Still, Saladino suggests that the context of these fats within a low-carbohydrate diet might not have the same impact as in a standard Western diet rich in both saturated fats and carbohydrates.

Incorporating routine exercise, as Saladino does with strength training and outdoor activities, is widely recognized for its benefits in reducing stress and obesity, both of which are crucial for maintaining good heart health. Regular physical activity is acknowledged for its capacity to improve cardiovascular function and mitigate heart disease risk factors.

Paul Saladino’s Lifestyle and Mindset

Paul Saladino’s approach to his lifestyle integrates rigorous physical activity with a strong emphasis on mental health and recovery. His practices have gained attention for their holistic benefit to both body and mind, showcased through his participation in activities such as meditation and surfing, and his advocacy on the Fundamental Health podcast.

Daily Life Practices

Dr. Saladino adheres to a daily regimen that includes structured workout routines, intertwined with mental health practices and nutritional strategies like intermittent fasting. He begins his days with activities that are both physically and mentally engaging.

  • Physical Activities: These often include martial arts or surfing, both demanding disciplines that enhance not only physical fitness but also mental clarity and focus.
  • Nutritional Approach: Intermittent fasting plays a key role in his diet, suggesting a structured eating pattern that may benefit overall health.
  • Podcasting: Through the Fundamental Health podcast, he communicates insights on health and wellness, emphasizing the importance of integrating various lifestyle elements.

Stress Management and Recovery

Paul Saladino prioritizes stress management and implements recovery protocols to maintain a healthy balance.

  • Meditation: This practice serves as a core component of his stress management strategy, aiding in mental recovery and stability.
  • Stretching: Regular stretching sessions contribute to his recovery routine and physical well-being, reducing the risk of injury and promoting flexibility.
  • Recovery: To combat stress and foster recovery, he emphasizes the importance of adequate rest and rejuvenation techniques.

By focusing on both his physical and mental health, Dr. Saladino exemplifies a lifestyle that is as much about building resilience as it is about pursuing peak performance. His dedication to daily practices for managing stress and recovery reveals a comprehensive strategy for long-term well-being.

Recipes and Meal Planning

When crafting a meal plan in alignment with Dr. Paul Saladino’s dietary recommendations, one prioritizes a variety of animal products with an emphasis on a nose-to-tail eating approach. This encourages the consumption of all parts of an animal to maximize nutrient intake.

Daily Meal Staples:

  • Organ Meats: Key pieces such as liver, spleen, pancreas, and testicles are highly recommended for their nutrient density.
  • Muscle Meats: A ribeye steak provides a rich source of protein and essential fats.

Fruit Selection:
Fruits offer natural sugars and vitamins. Options like seasonal berries or avocados can complement the diet.

Additional Nutrients:

  • Egg Yolks: These are favored for their healthy fats and vitamins.
  • Raw Dairy: Such as raw milk is advocated for its enzymes and beneficial bacteria.
  • Honey: Is included as a natural sweetener, in moderation.

Here is a simplified meal template for a day:

MealtimeExample Meal
BreakfastScrambled egg yolks with sautéed liver
LunchMixed organ meat patties; side of berries
DinnerGrilled ribeye steak; avocado slices


  • Coconut Water: A natural choice for hydration and electrolytes.
  • Water: Ensures proper hydration throughout the day.

By integrating a variety of animal-based foods into one’s diet, they can create nutrient-dense meals tailored to their health goals. While this approach to meal planning covers the essentials, it’s recommended to consult with a healthcare provider before making significant dietary changes.

Social Media and Publications

Dr. Paul Saladino is a recognized figure in the health and wellness space, particularly known for his advocacy of the carnivore diet. His presence on social media and through various publications has made significant contributions to the discourse on health, nutrition, and fitness.


Saladino maintains a YouTube channel under his name, Paul Saladino MD, where he shares his insights on diet and health, including his workout routines. The channel serves as a platform for engaging with a wider audience, offering a mix of educational content and personal anecdotes.


He is the host of the Fundamental Health podcast, a series where Saladino interviews other experts and delves into topics surrounding health, diet, and lifestyle. The podcast often features in-depth discussions on the science behind diet and nutrition, echoing Saladino’s own research and practices.


Saladino is also the author of “The Carnivore Code,” a book that outlines the potential benefits of an all-meat diet and challenges conventional dietary wisdom. The book reflects his medical background and thorough understanding of human nutrition.

PlatformContent FocusNotable Works
YouTubeHealth, nutrition, fitness advicePaul Saladino MD channel
PodcastIn-depth health discussionsFundamental Health podcast
PublicationCarnivore diet advocacyThe Carnivore Code

Saladino’s ventures into various media avenues have bolstered his profile as a figure in contemporary health discourse. His contributions through these channels remain a resource for individuals seeking to explore the carnivore diet and its potential impact on health and fitness.

Monitoring Progress and Health Markers

In the journey towards optimal health, Dr. Paul Saladino emphasizes the importance of monitoring progress and health markers. He likely assesses muscle and fat composition, energy levels, and stress indicators to ensure his full-body strength training and dietary regimen are yielding the desired results.

Energy Levels: To gauge his energy output and monitor fatigue, Dr. Saladino may use subjective measures like the Rate of Perceived Exertion (RPE) or objective tools such as wearable fitness trackers that estimate calorie burn and activity levels.

Muscle and Fat: Tracking changes in muscle gain and fat loss can be managed through periodic body composition assessments using:

  • Bioelectrical Impedance Analysis (BIA)
  • Dual-Energy X-Ray Absorptiometry (DEXA) scans
  • Calipers for skinfold measurements

Nutritional Health: Given his adherence to an animal-based diet, nutritional status is likely assessed through regular blood work that examines:

  • Inflammation markers
  • Vitamins and minerals levels
  • Cholesterol profiles

Calculators or specific apps may also be used to track dietary intake and ensure that the nutritional needs are being met for his carnivore diet approach.

Stress: Managing stress is critical for overall health. Dr. Saladino might use meditation and yoga, as described in his routine, to evaluate mental and physical stress. He might also measure stress hormones such as cortisol through lab tests to get a precise understanding of stress levels.

In summary, Dr. Saladino’s approach to monitoring his health markers is multi-faceted, incorporating a variety of tools and tests to maintain a high level of fitness and optimal health.

Post-Workout Nutrition and Recovery

After intense workouts, Paul Saladino prioritizes post-workout nutrition to aid in muscle recovery and performance enhancement. Consuming protein is essential for Saladino as it repairs and builds muscle tissue that is stressed during exercise.

Raw dairy products, such as raw milk and kefir, are included in his recovery diet. They provide not only high-quality protein but also beneficial bacteria that can support gut health. Raw honey is another staple, offering a natural source of carbohydrates which replenish glycogen levels, an important energy source for muscles.

Eggs are a versatile recovery food for their protein and fats, which are critical for hormone production and nutrient absorption. Saladino incorporates fresh fruit to his nutrition; they deliver vital vitamins and enzymes, aiding in reducing inflammation and promoting recovery.

Here’s a snapshot of his post-workout foods:

Food ItemBenefits
Raw MilkProtein, Carbs, Probiotics
KefirProbiotics, Protein
EggsProtein, Fats, Vitamins
Raw HoneyNatural Carbohydrates
Fresh FruitVitamins, Enzymes, Carbohydrates

This holistic approach to nutrition ensures his body has the necessary building blocks to effectively recover and adapt to the stresses of his exercise routine.

Challenges and Controversial Aspects

Paul Saladino’s dietary approach, predominantly focusing on the carnivore diet, has met with considerable debate. Advocates like Saladino propose that an animal-based diet can lead to significant health improvements; however, skeptics question the long-term sustainability and nutritional completeness of eschewing plants entirely. Concerns regarding a lack of fiber and potential nutrient deficiencies, particularly with vitamins and minerals traditionally sourced from fruits and vegetables, are commonly cited.

Carnivore Code, which Saladino champions, often leads to discussions on the exclusion of fruits and vegetables, which are usually considered cornerstones of a healthy diet. Detractors argue that this omission might contravene established nutritional guidelines suggesting plant foods are essential for a balanced diet.

Furthermore, the diet’s environmental and ethical implications often spark controversy. The increased reliance on meat raises questions about its sustainability given the current challenges with livestock farming practices and climate change. Critics also emphasize the potential health risks of high red and processed meat consumption.

Emphasizes whole foodsExcludes conventional nutrient sources
Can lead to rapid changesPotential for nutrient deficiencies
Advocates report improved mental clarityEthical and environmental concerns

Saladino practices what he preaches, which lends credibility to his recommendations. Yet, the diet’s unconventional nature means that it remains controversial—a radical departure from mainstream dietary advice. Those considering this diet are often encouraged to consult with healthcare professionals and consider both the potential benefits and drawbacks.

Personalization of Diet and Workout

Paul Saladino’s approach to health and fitness is a bespoke blend of diet and physical activity that emphasizes tailoring to individual needs. He champions a carnivore diet, known for its potential to enhance energy levels, sleep quality, and muscle strength, while also affecting stress, autoimmune conditions, and obesity. The carnivore diet is nutritionally dense, focusing on eating “nose to tail” to ensure a full spectrum of nutrients.

His workout routine complements his dietetic principles. Recognizing that each person’s activity level and health markers are unique, Dr. Saladino’s regimen is not a one-size-fits-all but a structure flexible enough to accommodate differing needs:

  • Strength Training: Utilizes traditional gym equipment for workouts that aid in muscle building and weight management.

    • Example Exercises:
      • Medicine ball toss
      • Kettlebell lifts
      • Ring exercises
  • Outdoor Activities: Encourages outdoor runs and barefoot running to heighten connection with nature and benefit mental health.

  • Restorative Practices: Incorporates yoga and meditation to manage stress and enhance recovery.

Workout Schedule (Adapted)

TuesdayOutdoor RunsBarefoot for earth connection
WednesdayYoga and MeditationFor stress relief and flexibility
ThursdayLegs and AbsSquats, lunges, and core workouts

The combination of a targeted, animal-based nutrition plan and varied physical training aims to support optimal health by addressing nutrition, recovery, and physical fitness holistically.

Resources and Further Reading

For readers interested in an in-depth exploration of Dr. Paul Saladino’s fitness and dietary principles, a variety of resources can be consulted.


  • The Carnivore Code: Dr. Saladino dives into the science behind an all-meat diet, discussing potential health benefits and providing guidance.

Online Articles:

  • Jacked Gorilla provides a summary of Dr. Saladino’s unique full-body strength training program and his non-traditional use of gym equipment.
  • Exercise With Style updates its content to reflect the latest on Dr. Saladino’s workout routines and diet plans, including insights on muscle building and fat loss strategies.


  • Fundamental Health Podcast, hosted by Dr. Saladino, is where he shares his knowledge on health, nutrition, and fitness, often discussing the carnivore diet in depth.


  • Dr. Saladino’s official website offers a range of resources, such as the AB Guide, focusing on an animal-based diet and its nutritional benefits.
  • Specialized diet analysis tools like Chronometer are recommended for those who want to track the micronutrients in an animal-based diet, as Dr. Saladino does.

Social Media:

  • Dr. Saladino is active on social media, where he regularly posts updates about his workout routines, dietary insights, and general health recommendations.

For the most current and comprehensive information, readers should check the dates on all resources, as Dr. Saladino’s advice may evolve over time.

Frequently Asked Questions

Paul Saladino, a known figure in the health and nutrition space, advocates for an unorthodox workout routine and a strict carnivore diet. These FAQs aim to clarify details of his regimen.

What does Paul Saladino’s workout routine consist of?

He structures his workout around full-body strength training. Standard gym equipment, such as medicine balls, pull-up bars, kettlebells, and rings, are integral to his regimen which focuses on multi-joint movements for overall fitness.

How does Paul Saladino approach diet and nutrition?

Saladino follows a carnivore diet, emphasizing animal-based foods and avoiding plant-based foods. His dietary approach involves consuming meat, organs, and other animal products to fulfill nutritional needs.

What are the main principles of Paul Saladino’s carnivore diet?

The carnivore diet he promotes is anchored in the idea that human digestion is optimized for animal products and that many plant foods may trigger inflammation and other health issues. This diet comprises exclusively animal-based products.

How has Paul Saladino’s medical background influenced his fitness philosophy?

Having a medical degree, Saladino approaches fitness with a focus on the biochemical and physiological impacts of diet and exercise on the body. He incorporates this medical knowledge to design his workouts and dietary plans.

What are some common misconceptions about the carnivore diet promoted by Paul Saladino?

Common misconceptions include the view that the carnivore diet lacks essential nutrients found in plant foods and that it may be harmful to long-term health. Saladino argues that animal products sufficiently provide all necessary nutrients.

Can you provide examples of exercises that are part of Paul Saladino’s fitness regimen?

Examples include squats, deadlifts, lunges, and bodyweight exercises like hanging leg raises and dead bugs. These exercises are often performed in multiple sets with varying repetitions to promote full-body strength and conditioning.

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