Protein-Powered Weight Loss – What to DO

• Upon Rising
  • Take essential amino acids (EAAs) during fasting or before you have eaten anything. Taking EAAs before exercising with blunt cortisol without triggering insulin.
  • Follow with a savory breakfast containing 25–30 g of protein.
• Hit Your Protein Target
  • • Aim for 25–30 g of protein, 3–4 times per day (about 1.6 g/kg/day total).
    • Spread protein across breakfast, lunch, dinner, and (if needed) a snack to support muscle and metabolism.
• Build Every Meal Around Protein
  • Center meals on lean protein (beef, fish, poultry, eggs, Greek yogurt, cottage cheese, legumes, tofu, tempeh, mixed plant proteins).
  • Make protein about 20–25% of daily calories.
• Follow the Protein-First Order of Eating
  • Eat non-starchy veggies/fiber first with protein and, then healthy fats, and carbs last.
  • This order of eating stabilizes blood sugar, reduces insulin spikes, and curbs carb cravings.
• Use Protein to Control Cravings
  • Protein at each meal activates CCK and PYY (satiety hormones) and helps suppress NPY (strong hunger signal).
  • When cravings hit, reach for protein-rich foods, not pure sugar or fatty snacks.
• Get Glutamine & Tyrosine from Food (Not Pills)
  • Foods containing glutamine supports gut lining, blood sugar stability, and stress-related cravings.
  • Tyrosine from foods (fish, eggs, dairy, meat, soy, beans, nuts, seeds) supports dopamine, mood, focus, and reduces emotional eating.
  • Avoid isolated supplements unless guided by a physician (especially with a history of cancer for glutamine).
• Use Timing for Energy by Day, Sleep at Night
  • Morning/Day: Boost morning metabolism by consuming enough protein. Protein sets your eating pattern throughout the day. For instance, protein curbs cravings, whereas a high carbohydrate meal without protein will cause glucose and insulin to spike and then crash a couple of hours later. A high carbohydrate breakfast will start your day off craving carbohydrates all day long.  
  • Evening: If sleep is an issue, include carbs later in the day with protein to gently support serotonin/melatonin without overeating.

Protein & Weight Loss – What to AVOID

• Don’t Overload Protein in One Sitting
  • The body effectively uses only about 20–30 g per meal (over 1½–2 hours) for muscle synthesis.
  • Excess protein can be converted to glucose, then fat, strain kidneys/liver, and stall weight loss.
• Don’t Do High-Protein, Low-Fiber Diets
  • Too much isolated protein (especially powders) with low fiber can cause gas, bloating, constipation, gut irritation, and excess ammonia.
  • Always pair protein with plenty of vegetables and fiber.
• Don’t Stay on a Chronically Low-Protein Diet
  • Low protein leads to muscle breakdown, slower metabolism, poor recovery, and fatigue, making long-term fat loss harder even with low calories.
• Don’t Ignore Individual Needs
  • Age, gender, body weight, muscle mass, activity level, health conditions, and protein type all affect protein requirements.
  • Those with kidney disease or medical conditions should work with a health professional to set safe protein levels.

Fat-Powered Weight Loss – What to DO

• Choose “healthy fats to promote satiety and support cell function. membranes”
  • Use: Olive oil, avocado oil, coconut oil, flaxseed oil, grass-fed butter/ghee, tallow, nuts, seeds, fatty fish, chia, flax, walnuts. These oils support cell membranes, hormones, brain function, and fat burning when used in moderation.
• Boost omega-3s to curb hunger and burn fat.
  • Eat more cold-water fish (salmon, sardines, mackerel, herring), algae oil, flaxseeds, chia, hemp, walnuts, Brussels sprouts, and cauliflower.
  • Omega-3s:
    • Reduce inflammation
    • Improve insulin sensitivity
    • Support fat oxidation and appetite control (via the hormone CCK and other satiety signals).
• Use flaxseed oil as a daily fat-loss tool.
  • Add 1 tablespoon of flaxseed oil per day (not heated).
  • Supports metabolic rate, fat oxidation, good eicosanoids, mitochondrial efficiency, and CCK-driven satiety.
• Pair omega-3 fats with protein to shut down hunger.
  • At meals, combine protein + omega-3 (fish, flax, chia, flax oil) to:
    • Trigger CCK release
    • Calm AgRP hunger neurons
    • Curb cravings and extend fullness.
• Feed your microbiome to make short-chain fatty acids (SCFAs) (eat fat to lose fat)
  • SCFAs (acetate, propionate, butyrate) help:
    • Stabilize blood sugar
    • Reduce inflammation
    • Decrease appetite and support weight management.
  • Eat high-fiber foods daily: vegetables, low-sugar fruits, oats, beans, onions, garlic, and asparagus.
  • Include fermented foods (sauerkraut, kimchi) and grass-fed butter/ghee, as well as aged cheeses, to help produce butyrate.
• Use MCT oil strategically for extra fat burning.
  • Choose MCT oil rich in C8 and C10 (avoid high C6).
  • Start LOW and work up toward 2–3 Tbsp/day as tolerated.
  • Benefits:
    • Rapid ketone production and “high-octane fuel.”
    • Supports uncoupling, which is the wasting of calories as heat instead of storing it as fat
    • Helps reduce belly fat and suppresses appetite.
• Aim for a smart blend of fats
  • Get a mix of:
    • Saturated fats (from grass-fed butter/ghee, coconut oil) for stability
    • Monounsaturated fats (olive oil, avocado, macadamias) for membrane fluidity and metabolism
    • Omega-3s for inflammation control and fat burning

Fat & Weight Loss – What to LIMIT or AVOID

• Limit linoleic acid (LA) / omega-6 overload
  • Keep LA under ~10 g/day when possible.
    • Reduce: Seed/vegetable oils: corn, soy, canola, sunflower, safflower, generic “vegetable oil”
    • Processed foods, fast foods, packaged dressings, and commercial baked goods
    • Grain-fed meats and poultry fat (skin, fried chicken, etc.).
  • Too much LA:
    • Drives pro-inflammatory eicosanoids
    • Produces ALEs/OXLAMs (oxidative damage to cells, mitochondria, cardiolipin)
    • Impairs conversion of ALA (omega-3) to EPA/DHA
    • Promotes weight gain and metabolic dysfunction.
• Be cautious with synthetic CLA or excessive omega-3 supplements
  • Consume naturally occurring CLA from grass-fed beef and dairy over synthetic CLA mixes.
  • Remember: even omega-3s in excess can oxidize into ALEs—moderation in all things.
• Don’t treat fats as “free”
  • All fats are calorie-dense (9 kcal/g).
  • Healthy fats help you lose weight only when used in proper amounts inside a calorie-appropriate, whole-food plan.