Updated December 23, 2025
26 Simple Hacks to Eat Like a Human in 2026 That Actually Work, By Dr. Paul Saladino
By Dr. Paul Saladino
Dr. Paul Saladino is a physician and nutrition expert focused on metabolic health, nutrient density, and the role of whole foods in human biology. He is the author of The Carnivore Code, host of the Fundamental Health podcast, and has trained in both conventional medicine and advanced nutrition science.
If nutrition feels more complicated than it should, you’re not imagining it. Most people are overwhelmed by advice that changes every year and foods that claim to be healthy but don’t actually deliver.
These 26 tips cut through the noise. They’re grounded in how humans evolved to eat and focused on what actually moves the needle for energy, digestion, and overall health.
👉 You don’t need to do all of them at once. Start with a few, and build from there.
1. Remove all ultra-processed foods from your diet for 10 consecutive days
1. Remove all ultra-processed foods from your diet for 10 consecutive days
For 10 days, eliminate ultra-processed foods completely. No seed oils, no packaged snacks, no fake protein bars, no artificial sweeteners. If your great-grandmother wouldn’t recognize it, it’s not food. This short reset alone can dramatically improve digestion, energy, and mental clarity. Most chronic symptoms improve when the junk is removed. This is the most simple, powerful, and effective thing you can do…start here!
2. Eat only whole, single-ingredient foods for those same 10 days
2. Eat only whole, single-ingredient foods for those same 10 days
Once processed foods are gone, keep meals simple. Eggs and fruit for breakfast. Chicken or fish with a whole-food side for lunch. Steak and a sweet potato for dinner. If you did only this for 10 days, your health would noticeably improve. Swap processed snacks like chips and processed seed oil fake health bars for snacks like clean beef sticks or air dried steak…
3. Eat 0.8–1 gram of protein per pound of body weight every day
3. Eat 0.8–1 gram of protein per pound of body weight every day
Most people under-eat protein. Aim for roughly 0.8 to 1 gram per pound of ideal body weight daily. Protein supports muscle, hormones, metabolism, and satiety. Hitting this target alone changes how people feel and function. Lineage beef sticks make it easy with 48 grams of protein per pack.
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4. Cook every meal at home using only butter or tallow for one full week
4. Cook every meal at home using only butter or tallow for one full week
For one week, cook all meals at home and use only butter or tallow. Remove seed oils entirely. Seed oils drive inflammation, and even olive oil is not stable a high heat. Butter and tallow are stable, ancestral fats humans evolved eating. Cooking fat choice matters more than most people realize.
5. Eat wild-caught fish 1–2 times per week
5. Eat wild-caught fish 1–2 times per week
Fish can be an excellent source of protein and omega-3 fats when sourced properly. Avoid farm-raised salmon and low-quality grocery store fish. Choose wild-caught, responsibly sourced fish whenever possible. Quality here makes a major difference. Companies like Seatopia make this easy and transparent.
6. Identify one reliable source of organic produce and shop there weekly
6. Identify one reliable source of organic produce and shop there weekly
You don’t need perfection. Find one farmers market, farm, or grocery store with good organic options and start there. Modern produce is heavily sprayed, and even partial organic sourcing reduces chemical exposure. Do what’s realistic and build from there.
7. Wash all non-organic produce with baking soda and water
7. Wash all non-organic produce with baking soda and water
If organic isn’t available, clean your produce. Soak fruits and vegetables in water with baking soda to help remove surface residues. This takes minutes and meaningfully reduces chemical load. It’s a simple habit that adds up.
8. Buy meat directly from a local grass-fed farm at least once
8. Buy meat directly from a local grass-fed farm
Use a farm finder like EatWild.com and locate a grass-fed or regenerative farm near you. Buying meat directly improves quality and reconnects you to your food. Even doing this once changes how you think about eating. You can also eat regenerative meat and support regenerative agriculture by trying Lineage's Beef Sticks or Air Dried Steak.
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9. Remove gluten completely for 7 days and observe how you feel
9. Remove gluten completely for 7 days and observe how you feel
For one week, eliminate gluten and pay attention to digestion, energy, skin, and mood. Gluten is difficult for many people to digest. You won’t know how it affects you until you remove it. Many people notice improvements quickly.
10. If eating bread, eat only real sourdough with four ingredients or fewer
10. If eating bread, eat only real sourdough with four ingredients or fewer
If you include bread, choose naturally fermented sourdough. The ingredient list should be simple: flour, water, salt, starter. No gums, preservatives, or additives. Proper fermentation makes a significant difference in digestibility.
11. Drink one cup of bone broth every day if digestion is compromised
Bone broth provides collagen, glycine, and minerals that support gut lining repair. Aim for one cup per day, especially if you have digestive issues. Fond has a great bone broth in glass. This is one of the most effective gut-support tools available. Consistency matters. If you don’t drink bone broth regularly, a nose-to-tail collagen supplement like this one is a great alternative.
12. Eat 1–2 ounces of liver per week
12. Eat 1–2 ounces of liver per week
Liver is extremely nutrient-dense. Just 1–2 ounces weekly provides vitamin A, B vitamins, iron, and copper. This is just a very small piece every week - you can cook it on a pan or on the grill, whatever suits you. If fresh liver isn’t appealing, organ-infused beef sticks, protein powders with organs, or desiccated organ supplements from Heart & Soil work well.
13. Drink raw milk or low-processed milk once per week if tolerated
13. Drink raw milk or low-processed milk once per week if tolerated
Milk can be a powerful nutrient source when tolerated. It provides calcium, potassium, protein, and fat-soluble vitamins. Start slow. Even one cup per week adds meaningful nutrition. Add raw honey if you want nature’s ultimate dessert. You can find real milk near you using realmilk.com.
14. Use raw honey as your only added sweetener
15. If you eat grains: soak, sprout, or ferment all grains before eating them
15. If you eat grains: soak, sprout, or ferment all grains before eating them
Grains require preparation. Soaking, sprouting, or fermenting reduces anti-nutrients and improves digestion. Traditional cultures never ate grains unprepared. Preparation matters just as much as food choice.
16. If you eat vegetables: cook thoroughly instead of eating them raw
16. If you eat vegetables: cook thoroughly instead of eating them raw
Raw vegetables can be hard on digestion for many people, and contain anti-nutrients. Listen to how your gut responds. Cook your vegetables thoroughly, peel the skin of potatoes if not tolerated, and listen to your body here.
17. Eat enough calories (at least 2,000) and stop chronic under-eating
17. Eat enough calories (at least 2,000) and stop chronic under-eating
Under-eating damages hormones, metabolism, and energy levels. Most adults need well over 2,000 calories per day, especially if active. Feeling cold, tired, or irritable can be signs you’re under-fueled. Eat enough to support your body.
18. Buy a high-quality mineral salt and use it liberally
18. Buy a high-quality mineral salt and use it liberally
We did a study on heavy metals in salts here. Salt supports hydration, nerve function, and adrenal health. If you sweat or exercise, you likely need more salt, not less. Choose a mineral-rich, clean salt and don’t fear it. Salt restriction is a modern mistake.
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19. Take a 10–20 minute walk after dinner every night
19. Take a 10–20 minute walk after dinner every night
A short walk after dinner improves digestion, blood sugar control, and sleep. This is one of the simplest metabolic health tools available. No intensity required. Just move gently and consistently.
20. Stop eating at least 3 hours before bedtime
20. Stop eating at least 3 hours before bedtime
Late-night eating disrupts digestion and circadian rhythms. Finish dinner at least three hours before sleep. This supports better recovery, hormone regulation, and sleep quality. Humans didn’t evolve eating right before bed.
21. Get 5 grams of creatine per day from food or supplementation
21. Get 5 grams of creatine per day from food or supplementation
Creatine supports muscle, brain function, and cellular energy. Red meat is the best natural source, but many people don’t consume enough. Supplementing with 5 grams daily from a clean creatine like this is safe and effective. Creatine is foundational, not optional.
22. Eat slowly and chew thoroughly at every meal
22. Eat slowly and chew thoroughly at every meal
Digestion begins in the mouth. Slow down, chew fully, and breathe while eating. Rushed meals impair digestion and increase stress. Calm eating improves nutrient absorption.
23. Do an audit of your kitchen and everything you eat
23. Do an audit of your kitchen and everything you eat
Take one full day and audit everything you eat. Look at your protein powders, snacks, pantry, fridge, and condiments. Read ingredient labels. Are there fake sweeteners, gums, seed oils, or additives hiding in “health” foods? Aim to replace as much as possible with real, whole foods, and if your protein powder has garbage in it, which it probably does, try a truly clean one like Lineage’s ABC Protein Powder.
24. Eat meals with other people whenever possible
24. Eat meals with other people whenever possible
Humans evolved eating together. Shared meals reduce stress and improve digestion. Food is not just fuel. Prioritize eating with family or friends when you can.
25. Clean up your water with a Reverse Osmosis filter
25. Clean up your water with a Reverse Osmosis filter
Tap water often contains chlorine, fluoride, and chemical residues. Use a quality water filter or drink spring water when possible. Hydration matters, but water quality matters just as much. Something like this on Amazon is a decent affordable starter!
26. Eat like a human, not a robot…
26. Eat like a human, not a robot…
If you walk away with one thing, let it be this. You were not designed to eat chemically ultra-processed food. Period. Your body does not recognize this as food, and it creates disease in response. Humans thrive on real food. If your great-grandparents wouldn’t recognize it as food, question it. The simplest approach is usually the right one.
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