Protocol For Better Health


Protocol For Better Health

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Know your #

  • Body Mass Index is a measurement of body fat based on height and weight that applies to both men and women between the ages of 18 and 65 years.
  • Basal Metabolic Rate is the number of calories that you burn at rest over 24 hours
  • Calories to eat each day:                                       To maintain weight 

moderate exercise BMR x 1.55 

light exercise BMR x 1.375 

           Adjust this # to increase or decrease weight

This is my eating plan. Adjust Macro to your desired eating plan

Fat 50% x calories= total calorie/9=total grams

Protein 30% x calories=total calorie/4=total gram

Carbohydrates 20% x calories=total calorie/4=total grams

Realistic Approach to Weight Loss

The fastest way to drop weight is fasting and/or cutting out complex carbohydrates.

Why? Because you will lose water weight.

Some of the carbs you consume are stored in the form of glycogen. 

For every one gram of carbohydrate stored in the body (as glycogen), there are approximately 2-3 grams of water retained.

1 Pound = 15.34 oz of Water

Net carbs= total carbohydrate intake (in grams) and deducting the total fiber intake (in grams). 

Example: Total carbohydrates 65-75 grams – 35-45 grams of fiber per day = 20-40 grams net carb, these are the carbohydrates that raise your insulin levels which will then, in turn, make it impossible to lose fat. Insulin is the guard to the Fat cell. As long as Insulin is in the bloodstream fat will not be used for energy. The best way is to eat 1lb of non-starchy vegetables a day to get 20 to 49 grams of net carbs per day.

Understanding there are around 3500 calories in 1 pound of fat

  • To lose 10lbs of fat you will need to deplete your diet of 35,000 calories

If you cut about 500 calories a day from the diet, you’d lose about 1 pound of fat a week.

10 weeks = 10lbs of fat

First You Need to get Hormones Back in Balance.

By doing this you will notice an array of problems decreasing. Like problems with sleep, Digestion, mental fatigue, and inflammation.

Intermittent Fasting is the easiest way to do that.

12/12 first 3 days 

14/10 next 4 days

16/8 for 21 days

Example Numbers watch video

Name: Donel Rourke

Age: 51

Weight: 142

Height: 5foot 7

Gender: Female

BMI: 22.24


Calories: 1348 x 1.55=2089 to maintain         

                 2089 – 500=1548 to lose weight

Fat: 1548 x.50= 774calories / 9 = 86grams

Protein: 2089 x.30= 464calorie /4 =116grams

Carbs:  1548 x.20=310calorie /4 =77grams

Fasting Glucose: 87

You got this. You can and will make all the changes you need to Live a Life You Love.

Metabolic Flexibility


What is Metabolic Flexibility?

Metabolic flexibility is a fascinating concept that holds tremendous significance for our overall health and well-being. It refers to our body’s remarkable ability to switch between using carbohydrates and fats as fuel sources. Essentially, it’s all about being adaptable and efficient in the way our metabolism functions. And let me tell you, understanding and harnessing this can truly be a game-changer in optimizing our health.

The Power of Metabolic Flexibility

When we are metabolically flexible, our bodies become more adept at using the right fuel source at the right time. This flexibility not only improves our insulin sensitivity, which is crucial for managing blood sugar levels effectively, but it also equips us to handle the varying metabolic demands we face throughout the day. Whether we’re fueling up on carbs or tapping into our fat stores during periods of fasting, metabolic flexibility enables smooth transitions, leading to improved energy levels, weight management, cognitive function, and overall metabolic health.

Exploring Metabolic Inflexibility

Now, on the flip side, metabolic inflexibility is a concern we should address. When our bodies struggle to switch between carbs and fats, we experience a range of undesirable symptoms that can impact our quality of life. Think fatigue, weight gain, brain fog, poor sleep, low mood, and even an increased risk of conditions like insulin resistance, type 2 diabetes, and cardiovascular disease. It’s clear that metabolic inflexibility is something we want to avoid.

Strategies to Enhance Metabolic Flexibility

Thankfully, there are actionable strategies we can implement to boost our Metabolic flexibility and reap the associated benefits. Let’s delve into a few effective methods:

1. Embrace Fasted Cardio

Fasted cardio has gained popularity for a good reason. By engaging in cardiovascular exercise on an empty stomach or with minimal glycogen stores, we encourage our bodies to tap into stored fat as a primary energy source. So, if you’re up for it, consider incorporating fasted cardio into your routine. Just make sure you haven’t consumed any calories for at least 10-12 hours before your workout. Morning workouts before breakfast or during extended fasting periods are ideal for reaping the fat-burning benefits.

2. Experiment with Intermittent Fasting

Intermittent fasting has emerged as a powerful tool for improving metabolic flexibility. This eating pattern involves cycling between periods of fasting and eating. By gradually increasing the fasting window, starting with 12/12 (12 hours of fasting, 12 hours of eating) and progressing to longer fasting periods like 16/8, we can help our bodies tap into stored fat reserves more efficiently. Intermittent fasting not only aids in metabolic flexibility but also offers numerous other health benefits.

3. Optimize Your Nutrition: The M.A.D.E. Diet

When it comes to promoting metabolic flexibility, your dietary choices play a pivotal role. Consider adopting the M.A.D.E. diet—an acronym for Moderate protein, Adequate fat, Decreased carbs, and Eating whole, unprocessed foods in an 8-hour window. This approach emphasizes consuming a moderate amount of high-quality protein, ensuring sufficient healthy fat intake, and reducing carbohydrates, particularly refined sugars and processed grains. By keeping insulin levels in check through mindful eating, you can unlock your metabolic flexibility and promote better health.

Embrace Your Metabolic Flexibility Journey

Metabolic flexibility is an empowering concept that holds immense potential for improving our well-being. By incorporating strategies like fasting cardio, intermittent fasting, and optimizing our nutrition, we can enhance our metabolic flexibility and unlock a host of benefits. Remember, these strategies may not be one-size-fits-all, so it’s always wise to consult with a healthcare professional or registered dietitian to personalize your approach and ensure you’re on the right track.

Now, armed with this knowledge, let’s embrace our metabolic flexibility journey and pave the way for a healthier, more vibrant life!

Ready to learn more?

Join the “Perfect Healthy Weight” on Patreon.

For only $5 a month, you can start your journey to being metabolically flexible.