How To Build a Pro-Metabolic Diet (That Actually Works)

Almost every client I work with has run the dietary gauntlet. They've tried calories in calories out, if it fits your macros, intermittent fasting, paleo, Weston A. Price, low-carb, keto, carnivore, and even low-fat, plant-based, vegan, as well as bioenergetic. And while each of these diets do provide some specific benefits, they also usually come with side effects, especially in the long run. And that's because each one of these diets heavily focuses on one or two particular elements while deprioritizing others. And this deprioritization is exactly what leaves you cycling. One diet works for a while, side effects show up, then you switch to the next diet, and the pattern repeats all on and on again as you jump from diet to diet to diet.

So, in this video, I'm going to help you to break this cycle. I'm going to show you how to build a personalized pro-metabolic diet using the exact dietary framework that I use with my clients. In this framework, rather than focusing on one specific element, this dietary framework is built around six key elements organized into a linear process.

So, with that, let's start with calories. All right. So, calories in calories out, or calories in general, is kind of a touchy topic within the pro-metabolic sphere. And this is because it's very difficult to actually just to to get a true sense of our caloric needs, our caloric expenditure, our caloric, well, we can kind of gauge caloric intake, but really caloric expenditure. So, with calories, we're just using them as a very blunt tool. However, it is a useful tool. So, calories are basically akin to trying to understand how many miles a trip is with your car. So, you can understand how many gallons of gas you need to put in your tank. Now, this doesn't tell you a single thing about what the like the terrain of that trip is, what the weather of that trip is going to be, and then also what the condition of the car is. It just gives us a rough estimate of energy needs, and doesn't tell us anything else about the macronutrient breakdown, the food quality, the food sources that you're using to hit those targets, the digestibility of those foods, the hormonal effects, etc., or also what's the state of your metabolism overall. It's just a very rough idea of where you need to be from an energetic standpoint.

So, with calories, the way that I determine or estimate caloric intake is I use the Katch-McArdle formula as a baseline. Now, I use this formula because it takes into consideration lean body mass, which many other formulas don't. So, this is important because lean body mass is the most metabolically active tissue, and it accounts for the largest part of our metabolic rate. So, I like to use something that's a little bit more specific than some of these other formulas that just give you a very blank or arbitrary calculation. Now, once you get your your baseline caloric intake with the Katch-McArdle formula, the next thing you want to do is determine whether you want fat loss, you want to maintenance, or you want to actually gain some lean tissue. Now, for fat loss, I'm typically running a 20 to 30% deficit. For maintenance, we're just going to be at maintenance intakes, you're going to determine what your caloric intake is based on your different activity levels, and this is where the pro-metabolic calculator comes in here, and there'll be a link in the description, so you can use that. And in a surplus, if you want to, or if you wanted to gain lean tissue, you would go into a surplus, and I'm typically running that at 5 to 10% over your baseline intake based on your activity level. Now, these are again just a ballpark estimate. Once you get this estimate, it's important to run the diet for 2 to 4 weeks and see how your body composition composition changes, what goes on with your weight, and then adjust the intake either up or down, or or maybe hold steady from that point. Basically, the key point here to take into consideration is that the number that you start with here is typically not the number that you end with, but it gives us a rough starting point, so we're not, you know, we're not guessing, we're not throwing darts at the wall. We have a ballpark area where we want to be.

Now, if you, say for example, set up the deficit in two or two aggressive of a manner, right? So, you go past that 30% mark, you can start to run into issues with your metabolic function. You'll start to run into issues with thyroid function dropping, you can see hormonal shifts, you can see problems with sleep, you can see problems with hunger, and you can also see problems with energy, stress resilience, stuff like this. On the flip side, from a weight loss perspective, if your deficit is not enough, right? You're not past that 20% mark or between that 20 30% area, what happens is you either don't lose weight, or you lose weight at a really, really slow pace. So, if you want to lose weight at a reasonable clip in a reasonable amount of time, then you want to be over that 20% mark, but you want to be less than a 30%. And this is likely why a lot of diets in the past actually stopped working is because they run the deficits too heavy, and I've had multiple clients recently that come to me in deficits at 50% or more, and they run them for extended periods of time, and what winds up happening is the metabolic rate downshifts very significantly, and then they have to type like reverse diet out of that where they're even gaining weight still on a 20% deficit mark at times. So, you can really have a negative impact on the metabolism if you run it too low, and as well as have a variety of different side effects. And I've also seen that pick up in people's labs, we're seeing cortisol levels elevated, reverse T3 levels elevated, or DHEA-S levels crashed from running some of these long-term deficits. The basic goal here all together is to find the window in terms of your caloric intake where you are seeing a change in terms of your outcome on the scale in terms of weight gain or weight loss or weight maintenance, and then also gauge your symptoms from there.

The next thing I have to talk about is what to eat. What do you eat to hit these calories? And that's where macronutrients come in. There are three major energy macronutrients here. That's going to be protein, that's going to be carbs, that's going to be fat. Basic heuristics for these, protein is mainly structural. It's what helps us to maintain and build lean tissue. There's other benefits to it in terms of neurotransmitters and stuff like this, but in general, I think of it or tend to think of it first as a structural component. That leaves us with carbs and fats afterward. These are typically energy sources. These are going to be our primary energy sources. In terms of setting this up, the first thing that I that I look to determine after calories is going to be protein intake. And for protein intake, if body fat percentage for men is less than 26% or body fat percentage for women is less than 38%, I'm typically running the protein intake at 0.64 g per pound per day to 0.82 g per pound per day, somewhere in that range. And if you're over that, you're over those thresholds, then 1 g per pound of lean body mass, depending on what the person's currently eating, what their preferences are, what their goals are, etc. One modifier is is if they have kidney disease, those numbers have to change because the high protein intake can put pressure on the kidneys, and I've had at least four clients in the last 2 weeks where I've built out their plans, and I'm looking at their GFR, and their protein intake is excessively high, and the GFR value, their kidney function value, is on the low end, and it's like this is and it's a true GFR value. This is not appropriate. This is not how the diet should be set up should be set up. So, it's important to actually look at this and and make sure that you're setting your macro intake up for your context appropriately.

Once protein's dialed in, the next one's fat. I typically start fat around 25% of calories. I don't usually go less than 20% of calories. Less than 20% of calories can cause problems. We'll talk about that in just a second. After that, I tend to fill in the rest of the caloric intake with carbohydrates. I don't like to go less than about 150 g of carbs per day because this can drive up gluconeogenesis. It could because the the central nervous system is going to have a need for carbohydrates, and estimate the estimate there is about 120 150 g per day depending on the size of the person. Um so, if you start going less than that, you're going to really increase the production of glucose from the liver to meet that need unless you push all the way down into ketosis. So, I try not to go less than that most times. There's rare cases where there's had to be adjustment, but typically the floor is about 150.

All right. So, I was talking about the problems if you go too low or too high, so let's get into the specifics of that. So, every macronutrient, protein, carbs, or fat, has a cost of going too high or too low. Now, most people tend to go too low in one, and then they'll make up the difference with the other. So, if protein intake is too low, satiety is probably going to suffer, you're going to be hungry pretty often, and also lean mass tends to suffer as well. On the flip side, you can also get too much protein, and if you get too much protein, you can have issues in terms of digestion, you can have issues in terms of crowding out other macronutrients or making it hard to eat enough food because of the satiating effect of protein. So, some people are very sensitive to that. And at that point, you're going to convert the protein uh into either carbohydrate or oxidize the amino acids as a fuel source, and you start producing metabolic byproducts like ammonia that you don't really want to optimize for. So, in that circumstance, I would start to bring protein down. You can get a rough idea of this in terms of looking at BUN in labs, uh blood urea nitrogen, which gives us an idea to some extent. There's multiple factors that compound there, but to some extent on the impact of protein.

Now, the next one is fat. If fat gets too low, and this is actually a problem in the pro-metabolic sphere, you can start to experience blood glucose swings. You're not going to last between meals. Blood sugar is going to come up, and then it's going to crash. And I had this myself when I first transitioned out of a lower carbohydrate intake into a pro-metabolic diet and then dropped my fat super low. The next one is digestive issues. So, the fat is extremely important for the the signaling of cholecystokinin, which is involved in the release of bile acids and other digestive components from like pancreatic enzymes, etc. So, when you don't have enough fat, and you don't have that signaling, that same level of signaling, then the digestive system can become impaired. The small intestine doesn't clear the bacteria very well without the bile acids. Bile is very important for that clearing process. Also, satiety becomes an issue. You start to get hungry much more quickly. And I've seen quite a few people have issues with their steroid hormonal profiles. I've seen women go too low in fat and lose their cycle. I've also seen men go too low in fat and have issues with their libido and androgenic function across the board. So, we don't want to go too low. 20% is typically the lower end of where I will typically go. Um most people I do well around that 25%.

In terms of carbs, when carbohydrate intake gets too low, there can be issues with having too low insulin signaling, right? So, you can have insulin signaling be very high from an insulin resistant state. That's not necessarily because of carbohydrate. That's because of metabolic dysfunction. But, you can also have too low insulin, which can lead to issues with thyroid hormone conversion, suppressing that, increasing reverse T3, issues with lowering leptin signaling, low elevating cortisol, elevating gluconeogenesis, issues with electrolyte regulation, issues with disrupting sleep, issues with mood, uh lowering energy, and having a negative impact on exercise capacity. So, there are a variety of different negative impacts that can happen from not having enough carbohydrate. Also, you can get too much carbohydrate in the diet. And in that circumstance, usually it can lead to weight gain. So, if you're in a caloric surplus cuz you're eating a ton of carbs, especially if you're bringing in carbohydrates that are very rapidly digesting and metabolic functions are impaired, you can start to put on weight and you can start to mess with your metabolic markers because your mitochondria, your cellular engine is not able to process that fuel effectively. And also at a certain point, there's a limit to how much you're going to process before you just start storing that as body fat. Which a part having some body fat is not a problem, but after a certain point, you start to create metabolic aberration just from the high amount of body fat, dropping free fatty acids into the system.

Once you figure out your calories and your macros, the next thing is how are you going to structure your meal? There are four major components to consider here. We have the protein source, the carb source, the fat source, and the fiber source. And so, we want an animal-based protein source typically. We'll talk about why in a second. Then we want a starch or fruit-based carb source. Then we want a monounsaturated and or a saturated fat source. And it could be multiple fat sources in a meal, multiple carb sources, etc. And we want typically a fruit and or vegetable-based fiber source. So, these are the four components that we're going to structure the meal out of. Now, with that, we also want to have about three to four meals a day or three meals and one snack. So, you're going to have all four of those components in each meal, and you're going to have three to four meals a day or three meals and one snack. Caveat here, the snack doesn't need to have all four components. Just some carbs and some fat is fine. Usually the snack is bridging between lunch and dinner or it's helping you to fall asleep or stay asleep across the night. So, you don't need to have a bunch of protein in the snack typically.

Once you have these components in the meal, it's important understand how these components are actually organized in your meal. And this is really going to depend on your context. These are rough rules, but these are there's two major contexts that people fall into. I guess there's three. You're healthy and you can do whatever you want. But then, most of the people that I'm working with are struggling with some component on the spectrum. So, some people are dealing with digestive issues. And in that circumstance, what you want to do is you want to set up your meals with an appetizer and then a main course. Now, your appetizer is going to be fruits, fruit juices, stuff like this. The reason why we're going to put this first is cuz they digest rapidly. They don't need stomach acid so much for processing and they don't really need things like bile acids. They go in, they move through the GI tract pretty rapidly. They start to get absorbed in the small intestine pretty quickly. You don't need all this other stuff. Now, the second piece for your main course is going to be your protein, your fat, and your fiber and or cooked starch source. The reason that we're doing the fruits first, the fruit and the juice first, is cuz if you eat that protein, that fat, that fiber, and you dump the fruit and the fruit and the fruit juice on top of that, what winds up happening is you're going to feel very full and then you also may dilute your stomach acid and have poor digestion, especially if the GI tract is already suffering. So, you want to have those stuff first, let it clear your system, and then the harder to digest stuff that requires the bile acids and the stomach acid, that stuff you're actually going to have second cuz it's going to digest a little bit slower. And typically, in the digestive standpoint, these people don't usually worry about blood glucose as much. They're more focused on making sure that they can digest their their foods well. So, if you do it the other way, right? So, say you eat that that protein, that fat, that fiber, and you dump the juice on top, it's going to sit The meal will probably feel like it sits there forever. The meal will feel like you're going to probably feel indigestion, maybe a little bit of GERD because you have this expansion from the fluids in the stomach. You may have some fermentation or bloating or gas come up from the carbs because they're sitting for so long. And if you have microbes high up in the intestine, you may um have some more fermentation from the slower processing. And you could also get bloating um and then again, this like this high level satiety. So, you want to avoid that if you have digestive issues. So, structure your meal, appetizer, main course.

Now, if you have blood sugar issues, it's actually the opposite. So, you want to have your main course first, your protein, your fat, and your fiber first, and then your carbs second. And typically, if blood glucose issues are a problem, you're not going to be having a a juice. You're probably going to be having a whole fruit source and or some type of well-tolerated starch source for the meals that you don't have rapid blood glucose spikes and rapid blood glucose drops. Now, essentially, what happens is that protein, that fat, and that fiber delays the gastric emptying. The fiber triggers the ileal break in the small intestine that slows the transit so that you don't get this rush of carbohydrate into the system rapidly and then you jack up the blood sugar super high and you feel a little bit off, maybe get ringing in your ears, maybe you feel a little bit sleepy, and then it crashes afterwards. So, no juice there, whole fruits and tubers, and you're going to do main course first, protein, fat, and fiber, carbohydrates from fruits and whatnot second.

The next thing is how are you organizing or spacing those meals across the day. And that's where we come into meal timing. So, in meal timing, there's two major variables to think about here. The first one is how long do you fast overnight? And the second one is how much time do you leave between your meals? So again, we're going to have three to four meals per day, right? We talked about that or three meals and a snack. What you want to do in terms of your meal spacing across the day, you want to have the meals spaced about three to five hours apart. We'll talk about why in just a second. And then for the overnight fast, I don't I know in the the pro-metabolic sphere, there's this idea that you have to eat as soon as you wake up, right? You get up, you eat right away. You don't have to do that, but I just wouldn't fast on a on a regular basis more than about 14 hours overnight. It's not super stressful if you go to 16, but what typically winds up happening if you start, you know, extending that fast, start going 20, 24 hours, you know, 16 plus hours um overnight, you start missing meals, you start accidentally lowering your your total energy intake, um your appetite starts to go out the window in the morning, you're not really hungry, start eating less, and the really long fast, you know, 16 hours has some impact on the hormones. You start going significantly longer than that, 20, 24 hours, even longer, then you start to really see the hormonal profile shift. So, we really want to avoid that. But, 12 to 14-hour fast overnight is not such a big deal on the system, especially if you're well-fed within the day. So, don't stress that you need to eat right away to lower the cortisol response in the morning unless you are specifically having a strong cortisol response. And then in that circumstance, of course, have some carbohydrates to help take the edge off that, help bring the stress down over time. But, for most people, it's not necessary to do that unless there's specific stressful circumstances going on.

Now, let's talk about why the meal spacing matters here in terms of the three to five hours. So, there's two big things to consider, digestion and blood sugar again. For digestion, we have a system in our intestine. It's called the migrating motor complex. It takes on average about three hours to complete one cycle and it's basically a wave that moves through the small intestine and clears it of debris and food and bacteria. So, if you're eating every hour, every two hours, which can be common in some of these lower fat, higher carb dieting setups, you can start to develop digestive issues, overgrowth of bacteria in the small intestine cuz you're just eating so frequently and the intestine can't clear itself. So, we want to have that three three to five-hour window to let the intestine clear itself. We want to make sure we're eating enough in that meal so that we don't have to eat so frequently throughout the day. We can last a three to five-hour gap.

Now, the next point is for blood glucose regulation. Your blood glucose on average will peak about an hour after you eat. And then it usually takes about two to three hours to come back down. So, to manage the pressure on the pancreas and on the cells in terms of processing the carbohydrate, what we want to do, especially if you're dealing with blood glucose dysregulation, is you want to eat your meal, let your blood glucose come up. Having a blood glucose spike is completely normal. It's It's completely normal. We don't want it up to 200, but up to 140, maybe 150, fine. And then it's going to progressively come back down over the next couple hours. That is a very normal response. It's a healthy response. That is okay, but we want to allow it to come back down. If you don't let it come back down, you eat, it starts to drop, and then you eat again. Starts to drop, and then you eat again. And then I've had people whose hemoglobin A1C values were high just because of this because their average glucose across across the day was consistently being elevated cuz they were snacking all the time. So, just organizing them into specified meals set apart by about three to five hours allowed them to bring their blood glucose their hemoglobin A1C down. And then if the diet is structured appropriately, they don't need to snack because they're not really that hungry between meals cuz they have enough fuel in one time. Also, logistically, this is makes things much easier so you cuz you're not eating all the time. You have your dedicated meal time in the day and you know specifically when you're going to eat. So, it helps to create a nice structure across the day as well.

The next big question is what foods are we using to build these things out? And so, this is going to be food selection. And this is also extremely important cuz you can look at calories, you can look at macros for a food, but they don't tell you anything else about how that food impacts the system. So, there's four main principles here that we want to look at in terms of food selection. We want foods that have low toxicity. We want foods that are quite digestible for our system, not going to put too much pressure on our system in terms of digestion, cause bloating, gas, etc. We want to maximize our micronutrient intake from our diet, right? We want to have all the vitamins and minerals that we need. And then we want to manage the specific effects of different foods. And in my course I there's like think we have like like 5 hours of videos just talking about specific effects of a variety of different foods. Just me like riffing through these specific effects. Um kind of systematizing it. But we're looking at hormonal effects of foods, metabolic effects of foods, immunologic effects of foods, and and inflammatory effects of different foods. So we want to manage some of these things and it's going to be there's the the issue with this is for some people some things are more important than for others. So we'll talk about that here.

So, when we're looking at food selection, I'm not going to go into all and list out all the specific foods. That's something I covered directly inside the pro-metabolic foundations course that comes with the the pro-metabolic food guide and the calculator that I built out for you guys. So there's there's PDFs in there that lay out all the foods and hierarchies. But I want to give you a big picture here. So when we're looking at fats, we want to select our fats in large part based on the PUFA content and then on the balance between mono unsaturated fats and saturated fats. And then there's some consideration for whole food fat sources versus purified fat sources. So macadamia nuts versus macadamia oil, dark chocolate versus cocoa butter. Like there's different effects of those and those are important to consider. But in general, what we want to do is we want to prioritize extra virgin high quality coconut oil. This is very good for heating things up in the pan without getting a bunch of lipid peroxidation. Uh a good high quality grass-fed tallow or beef fat, fattier cuts of beef, a high quality extra virgin olive Some of them are higher in PUFA depending on the olive variety, but some can be actually quite low and very have a very high polyphenol content like the coratina variety. Then you have macadamia nuts. And then we have a good quality dark chocolate 70% or greater. And we also have, you know, organic avocados always a great addition, easy to just cut up and add to the meals. So these are going to be some of the major sources to prioritize. They are easily digested. Most of them are pretty low in polyunsaturated fats. They can have decent micronutrient intake and they also do good things for your lipid panel, which is something that's really important. Dairy fats are can also be helpful here, but they have some specific effects on lipid panel and potentially hormones that are important to consider. And across the board, we really just want to avoid high polyunsaturated fat, highly processed seed oils. I know there's a huge debate in here or a debate on the internet. I know there's videos posted about it recently, but in general there's just better fat sources to choose than those and there's there's a a lot of potential concerns with them even if you don't see it in these very short-term trials. So just avoid them all together, use higher quality fat sources and run from there.

Now in terms of protein sources, we're looking at pasture-raised ruminant meats, right? Beef, goat, lamb, bison, etc. We want high quality wild-caught low-fat seafood options and also shellfish options. Now some of the shellfish can actually be cultivated. It's fine they cultivate them in the open ocean, but like things like shrimp still wild-caught. The pits that they do the shrimp are not very good how they're produced a lot of times. We also want to have lower fat poultry options. I know in the pro-metabolic sphere people say to avoid chicken, but chicken breast is pretty low in fat and which means it's pretty low in omega-6. It's also a good protein source that you can eat a decent amount of without worrying about a lot of other factors. And then high quality pasture-raised eggs as well as whey protein and collagen powder can be very convenient sources if you tolerate them to add into the diet. Side note here, you want to be careful in terms of your fish sources with higher mercury fish sources. So I had a client recently on a call ask me about Chilean sea bass and I have Chilean sea bass. I was like, yeah, you can have some of it, but like I wouldn't have it every day or even high amounts of cod. You want to be careful with cuz of mercury content. We don't really want to have conventionally raised pork in any high amounts cuz it's basically going to have a pretty crappy um polyunsaturated fatty acid uh fat profile to it. So if you got a good pasture-raised source, I'd still lean towards a um a lower fat option, but that could be that could be an option in that specific context. And then poultry as well. I wouldn't do high fat um ground turkey, ground chicken. Chicken legs and and turkey thighs, these are okay if the skin is removed. So those are other options, but just be cautious of those cuz the omega-6 content can jump up quite high.

Now in terms of carb sources and fiber sources, we want sources that are pretty well digested, have a a decent impact on your blood glucose and that's going to be person specific and that you specifically tolerate well. On average, our low FODMAP fruits, well-cooked starch sources like tubers and things like plantains and some people do well with rice. So you got to be careful with the blood glucose piece. And then cooked low irritant vegetables. Typically peppers, um squashes, carrots, uh things like this. The potatoes can fall in there as well. Those are good sources that most people tolerate on average. We want to really avoid uh very uh raw vegetables that are very high in FODMAPs and also goitrogens. So things like raw cruciferous vegetables and I'd very much recommend avoiding synthetic fibers unless you're using some of them for very specific GI purposes.

The next piece to talk about here is going to be food quality. Food quality is also quite important, but it this the food quality piece isn't the make or break that I think a lot of people think that it is. So as an example, I've been traveling, you know, to multiple different countries. When I was in Asia, when I was in Latin America, there's not really organic chicken, right? So or organic beef or grass-fed beef. Pretty hard to come by or it's very expensive. So in that circumstance, I'm using conventional chicken or conventional beef. That doesn't make or break my cognitive function, my workout performance, my body composition, etc. However, if there was if I did have access to higher quality stuff that wasn't either astronomically expensive um or it was it was present in general, I would opt for those options because you can pick up different toxins, um pesticide content, etc. from foods that aren't very high quality. So it is an important piece, but if you don't have access to it, don't stress. We're going to talk about the system here, how to think through this in a spectrum approach instead of a dichotomous approach. So the general rule here is to try to get to as close as possible to whole food sources that are single ingredient and have minimal additives, right? That's the number one most important thing to focus on. After that, then you can really hone in on grass-fed, grass-finished products, wild-caught products, organic products, pasture-raised products, etc. or biodynamic. All of these things can become important if you have access to them. Now with how food prices are, a lot of people's getting quite expensive to like hit all these specific boxes. So if you can do it, great. If you can partially do it, great. It's not an all or nothing. And this is actually really important. A lot of people tend to think of this in terms of binary. If I don't have grass-fed beef or I don't have this, then you know, it's just game over. But it's not. If you can't get grass-fed, grass-finished beef. If you can't get organic or pasture-raised chicken, fine. Go for leaner options. A lot of the fat content is where you see chain or a lot of the fat is where you see changes in terms of higher polyunsaturated fat content or storage of certain toxins or compounds that are present in those foods. So get chicken breast. Get leaner ground beef or get a leaner cut of beef in general to help minimize some of that stuff. And in another area when we're talking about fruits and vegetables, if you don't have access to all organic fruits and vegetables, right? I haven't had access to those for quite some time in the different places that I've lived, we just make sure we clean them pretty well. We make sure that we'll put them in water. We use vinegar, baking soda, stuff like this to try to get the pesticide residue off of those things. Particularly certain certain fruits and vegetables like berries will be quite high in some of the pesticides. So it's important to actually clean those or get organic if possible, but other things like pineapples aren't such a problem. So it's again not black or white. There's a lot of gray in there. As another example, you have something like juice. This is a big one. Juice can be quite expensive. The best option of course is organic ripe fruit freshly pressed juice, but I don't know I don't really have anybody who's doing that on a consistent basis cuz either price or logistics. So then after that, you have bottled juice that's fresh pressed or or um temperature or not temperature pasteurized, but pressure pasteurized um organic all this type of stuff, but they're quite expensive. So if that's not an option, then you can can go to organic pasteurized juice. If you don't have access to that, then you can go to organic juice from concentrate or just pasteurized juice that has no other ingredients present. And then from there you can go to organic concentrate with ascorbic acid added. So you're just trying to figure out what is the option that you have available, that you can afford, that works best for you and you choose the best hand that you're given instead of trying to be optimal and if it's not optimal, you quit.

Okay, now this is the seventh piece here that we're going to talk about. And this one is a little bit of a bonus section. Not going to go into too much detail cuz I'm going to make a whole separate video about this. But the seventh piece to dial in is going to be your micronutrients. That's going to be your vitamin and mineral content. Now to be fair, if you do all of these things, if you work through this process, you'll have 80% of your micronutrients dialed in. There's some very specific micronutrients that can make a massive difference, that last 20%. And I'm going to walk through how you do that in a separate video. But if you do just this, 80% of things will be dialed in. For most people, they'll be covered pretty well. It's just when you have specific issues, it's more important to take a look under the hood between chronometer and labs. We'll talk about that to see where your gaps are or where your excesses are and cover them from there.

This framework that I've built out here and I've been running with clients, tested it on like hundreds and hundreds of people, um this covers for of them. It's extremely important. So, if this resonates with you and you've been stuck in that cycle switching diets, your frustration with that is valid and it's usually solvable by getting this structure right for your specific context. If you like structured guidance, applying this framework to your own situation, you want me to look through your labs, look at what's going on with body composition and your different contexts around your symptoms, and help you organize the diet, go through the labs and build something out that's specific to you, you can schedule call with my team. They'll walk through what the process is of working together. If it's a good fit on both sides, we'll move forward.