31/03/2026
Here’s exactly how I would structure my nutrition if I wanted to drop body fat, satisfy and suppress my appetite, and maintain lean body mass
1) Intermittent Fasting - the most efficient way to lower insulin and access our fat storage is to not eat. Incorporating bouts of fasting trains our body to burn fat as a source of energy.
2) Front load protein/fat in my first meal - I would front load my protein and fat intake in my first meal. This again avoids a spike in insulin, which allows me to feel full, satisfied and avoids any hunger spikes later in the day.
3) Eat real food - Go to your butchers, get quality sources of protein, fats, and carbs. Give your body what it wants and needs and you’ll leave yourself fuller for longer.
4) Focus on energy balance - switching my body from burning carbs to burning fat allows me to control my appetite. If we can tap into our own internal energy storage, this eliminates the cravings for external sources of sugar.
5) Push carbs back to dinner time - Keeps insulin low all day, which allows our body to burn fat for longer. Slow release carbs later in the day give us a gradual blood sugar increase which lowers cortisol/adrenaline, this leaves us ready to get a good night sleep.
Nutrition is not just a mental battle, it’s a physiological change that sets us up for long term success.
