Dr. Evan Chait

03/25/2026

03/25/2026

Before we villainize protein… let’s add context.

Certain amino acids like methionine and tryptophan can increase inflammatory signaling when intake is high and not balanced.

Muscle meats are rich in methionine.
Modern diets are heavy on them.

But traditional diets always balanced that with collagen-rich foods —
bone broth, skin, connective tissue.

Why does that matter?

Collagen is high in glycine.

Glycine helps buffer the effects of excess methionine,
supports detox pathways,
and promotes a calmer inflammatory response.

It’s about balance.

Not eliminating protein —
but pairing it wisely.

Add bone broth.
Add collagen peptides.
Build muscle without driving unnecessary inflammation.

Ancient eating patterns had the blueprint.

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03/24/2026

Still holding stress in your body?

It might be your diaphragm.

When you’re constantly stressed, you breathe shallow.
Your diaphragm tightens.
Your nervous system stays in fight-or-flight.

Tight diaphragm = restricted rib movement
= poor oxygen exchange
= higher stress signal
= more pain sensitivity.

A simple diaphragm release can:

✔ Improve breathing mechanics
✔ Stimulate the vagus nerve
✔ Shift you into parasympathetic mode
✔ Lower pain perception

You don’t heal well in survival mode.

Reset the breath.
Reset the nervous system.
Reset the pain response.

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03/22/2026

Knee pain?

It’s not always your knee.

Tight hip flexors and quads pull on the pelvis…
which changes how your knee tracks.

Try the active sofa stretch.

10 reps each leg.
Controlled.
Slow.
Active contraction at end range.

You’re not just stretching.

You’re restoring length and strength.

Do it daily.
Watch how your knees start to feel.

Fix the tightness upstream.
Relieve the pain downstream.

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03/22/2026

Weight gain doesn’t start with calories.

It starts with stress.

Stress → inflammation.
Inflammation → insulin resistance.
Insulin resistance → mitochondrial dysfunction.
Mitochondrial dysfunction → fatigue, brain fog, stubborn weight.

By the time you’re “dieting harder”…
the chain reaction has already started.

You don’t fix stubborn fat with restriction.

You break the cycle at the top.

Lower stress.
Improve insulin sensitivity.
Support mitochondrial energy.
Build muscle.

Fix the root.
The body responds.

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03/22/2026

Low energy… cravings… afternoon crashes…

That’s not a lack of willpower —
that’s your adrenals asking for support.

One of the simplest ways to support your body 👇

Adrenal Cocktail

🍊 Fresh orange juice
🧂 Celtic sea salt

Why this works:

⚡ Replenishes electrolytes and minerals
🧠 Supports adrenal function and hormones
🔥 Helps lower cortisol naturally
💧 Improves hydration at the cellular level
⚖️ Balances sodium and potassium

When your body is properly hydrated and fueled,
your metabolism works better… and fat loss becomes easier.

Sometimes it’s not about doing more —
it’s about giving your body what it’s missing.

Comment ADRENAL if you want my full daily metabolism protocol.

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⸻

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03/17/2026

Keto is making you fat. If keto worked long-term for everyone…
we wouldn’t be having this conversation.

Short term?
Yes — you drop water weight.

Long term for many stressed, busy adults?

Low carbs → low liver glycogen
Low glycogen → higher cortisol
Higher cortisol → lower thyroid conversion (T4 → T3)

Lower T3 = slower metabolism.

Cold hands.
Low body temp.
Stalled fat loss.
Rebound weight gain.

When stress hormones are driving the bus,
fat loss doesn’t last.

For some people keto works.

For many over-stressed adults?
It suppresses the engine.

Before you cut carbs to zero…
ask if you’re supporting your thyroid.

Metabolism first.
Then fat loss.

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03/17/2026

Your body is always in one of two states.

Stress Metabolism
Running on cortisol and adrenaline.
Cold hands.
Low body temp.
Belly fat storage.
Wired and tired.

Or…

Pro-Metabolism
Running on glucose and thyroid hormone.
Warm body.
Stable energy.
Deep sleep.
Efficient fat burning.

You don’t fix fat loss by eating less.

You fix it by shifting states.

Lower stress.
Support thyroid.
Stabilize blood sugar.
Build muscle.

Change the state — change the outcome.

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03/17/2026

Intermittent fasting vs. Fruit fasting till 4pm — not the same.

Traditional intermittent fasting = long hours with no fuel.

For many busy, stressed adults, that can mean:
Higher cortisol
Lower thyroid conversion
Slower metabolism over time

Now compare that to fruit fasting till 4pm.

You’re not starving.

You’re fueling with easily digestible carbs that:
Replenish liver glycogen
Lower stress hormones
Support T4 → T3 thyroid conversion

Lower stress.
Better thyroid function.
Warmer metabolism.

Then you anchor the evening with protein and structured meals.

One suppresses the signal.

One supports the engine.

Know the difference.

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03/17/2026

The hardest part of weight loss?

Starting.

Not the workouts.
Not the protein.
Not the plan.

It’s the first decision.

The first walk.
The first lift.
The first day you stop saying “Monday.”

Momentum doesn’t come before action.

It comes after it.

Start messy.
Start imperfect.
Just start.

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