Let me get straight to it: this protocol is simple, daily, and repeatable for 30 days. Everything is focused on metabolic optimisation, fat loss, and hormone support.
The guideline is simple.
3 meals/day | no snacks | no whole grains or starches | science-backed supplements
Here we go.
Daily Nutrition Blueprint
- Protein: 25–40g per meal (lean meats, eggs, fish, tofu, tempeh)
- Healthy Fats: Olive oil, avocado, nuts, seeds, fatty fish
- Non-Starchy Veggies: Unlimited—leafy greens, broccoli, cauliflower, zucchini, peppers, mushrooms
- Low-Sugar Fruit: Optional 1–2 small servings/day (berries)
- Hydration: 30–35 ml/kg body weight; electrolytes if active Meal Timing:
- 3 meals/day, evenly spaced
- Optional 12–14 hour overnight fast (last meal dinner, first meal breakfast or late breakfast if fasting)
Supplements (Daily)
- Green Tea Extract (EGCG): 250–500mg in the morning to support metabolism
- Berberine: 500mg before meals to support blood sugar regulation
- Bergamot: 500–1000 mg/day for lipid & cardiovascular support (optional)
- Omega-3 (EPA/DHA): 1–2 g/day for inflammation and metabolic health
- Magnesium glycinate: 200–400mg in the evening to support sleep & recovery
- Creatine monohydrate 3–5 g/day if resistance training
Daily Movement Protocol
Strength Training:
3–4 times a week. Focus on compound moves (squats, lunges, push-ups, rows, and pull-ups). Resistance bands or weights are optional.
Metabolic Conditioning:
2–3 times a week. Zone 2 cardio (brisk walking, cycling)
Optional: Once a week HIIT (short, intense bursts)
Everyday Activity:
- 10,000 steps/day
- 2–3 mini “strength snacks” daily (10–15 reps of push-ups, squats, or planks) — short bodyweight movements, not actual meals/snacks
Lifestyle & Recovery
- Sleep: 7–9 hours nightly, dark, cool, no screens 1–2 hours before bed
Stress Management: 1–2 “nervous system resets” daily (breathing, short walk, stretching, sauna/cold exposure if available) Digital Sunset: 1–2 hours before bed - Morning Sunlight: 10–15 minutes for circadian rhythm support
Weekly Add-Ons
- Optional Low-Carb Day: 1–2 times a week (protein + veg + fats only) to boost metabolic flexibility
- Meal Timing Focus: Keep carbs with breakfast or lunch if including berries—dinner mainly protein + fat + veg
Progress Tracking
- Weekly:
- Waist measurement
- Strength progression (reps/sets)
- Energy levels, sleep quality, mood
- Hunger and cravings (should decrease as metabolic flexibility improves)
- Daily:
- 3 meals logged
- Supplements taken
- Steps & mini strength movements completed
| This protocol is simple, daily, and repeatable for 30 days; there is no phasing, no snacks, and no grains/starches—everything is focused on metabolic optimisation, fat loss, and hormone support. |
Daily Template (Repeat Daily for 30 Days)
- B=Breakfast|L=Lunch|D=Dinner
- Supplements: GTE = Green Tea Extract, BER = Berberine, BERG = Bergamot, O3 = Omega-3, MG = Magnesium, PRO = Probiotic, CR = Creatine (optional)
- Movement: S = Strength training, Z2 = Zone 2 cardio, HIIT = short high-intensity session, 10k = daily 10,000 steps
| Time | Meal/Activity | Notes |
| Morning | B: Protein + non-starchy veg + healthy fat | Example: 3 eggs scrambled with spinach and avocado |
| Morning | Supplements: GTE (200-500mg) + BER (500mg) + O3 (1-2g) + PRO probiotic Optional: Bergamot 500–1000 mg/day (cardio/lipid support) | Take Green Tea Extract & Berberine before breakfast |
| Midday | L: Protein + non-starchy veg + healthy fat | Example: Grilled chicken salad with olive oil and seeds |
| Midday | Optional: short walk or stretch | 5–10 min post-lunch walk |
| Afternoon | Movement: S 3×/week (MWF) / Z2 2–3×/week | S = strength, Z2 = brisk walk/cycle, HIIT optional once/week |
| Evening | D: Protein + non-starchy veg + healthy fat | Example: Salmon + roasted broccoli + olive oil |
| Evening | Supplements: MG (200–400mg), optional CR (3-5g) if training | Take magnesium 30–60 min before bed |
| Night | Recovery & Lifestyle | Sleep 7–9 h, no screens 1–2 hours pre-bed, 10–15 minutes evening wind-down, stress reset if needed |
| All day | Activity: 10,000 steps/day + 2–3 mini strength movements (10–15 reps) | Push-ups, squats, plank—short bodyweight sets, not meals |
Weekly Focus
- Monday/Wednesday/Friday: Strength training (S) Tuesday/Thursday: Zone 2 cardio (Z2)
- Saturday: Optional HIIT or longer walk/hike
- Sunday: Active recovery—light stretching, walk, mobility work
- Optional Low-Carb Days: 1–2×/week (protein + veg + fats only)
Meal Examples
Breakfast Ideas:
- 3 eggs scrambled with spinach and avocado
- Greek yogurt + handful of berries + pumpkin seeds
- Omelette with mushrooms, rosa tomatoes, olive oil
- Left dinner—grass-fed meat, avocado, and rocket
Lunch Ideas:
- Grilled chicken salad with mixed greens, olive oil, pumpkin seeds
- Tuna + mixed greens + avocado + lemon
- Turkey or beef stir-fry with broccoli, peppers, mushrooms, sesame oil
Dinner Ideas:
- Salmon + roasted zucchini + olive oil
- Steak + asparagus + butter
- Grilled tofu + cauliflower rice + sautéed greens
Beverages:
- Water, sparkling water, unsweetened herbal tea
Final Notes
- Stick to 3 solid meals/day—no snacks
- Keep meals simple; repeat favourites to reduce decision fatigue Hydrate consistently
- Supplements are supportive, not primary; lifestyle is key
- Track consistently for best results
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