Episode Details

Curious how a performance-minded, longevity-focused diet looks day-to-day? This condensed summary trims the full episode (~68 minutes) to just 12 minutes of the most actionable insights. Host Philion sits down with Paul Saladino to unpack a detailed food diary—morning creatine and hydration tips, a nutrient-dense smoothie, targeted carbs like yuca, and why he calls red meat the best protein source. Learn practical nutrition science: creatine timing and mixing, the 2.5 g leucine per-meal rule for muscle synthesis, fruit’s non-link to diabetes, toxin-aware sourcing, and the role of bio-individuality in choosing starches. Includes Paul’s calorie and macronutrient totals and how blood markers validate his approach. Perfect for listeners interested in diet, nutrition, creatine, leucine, red meat, performance and longevity. Listen now to get the key ideas in minutes.