06/06/2026
Another protip Physiology Friday, as between the long series we just had will be short protips like this here, as will speak on fat loss short term plateau to long term maintaining. People ask how realistic tis for one to stay ultralean all year round, most believe it to be impossible to stay just below or at 7% overall body fat any longer than a weekend or week tops, maintaining a steady give or take 7% overall body fat & keeping it long term neither has to necessarily involve nurtural metabolism, natural genes, nor artificial gear. So why does it turn out all three would be wrong to reason, even in the method to all of this madness lies in how to staying lean without being forced to only be eating green, or even better yet saying that only certain foods will not kill your chances of getting lean so as long as 90% is dialed in on target bullseye then 10% can be about having your cake & eating it too. Our 3 Qs that matter however are quantity, quality & the question of moderation, where on does not have to measure & weight every single bite, however does have to consider every food consumed as to whether it helps or hurts, in order to maximize your optimal body recomposition & overall fat loss to look your best. So, there will be go to foods to accept for a better built body of the future and there will be no go foods to avoid, whichever ones maximize the action & optimize the plan to burn fat & build muscle is all that matter. Quickly, three nutritional gamechangers that go against the conventional grain of society I can think of from top of the head are the following. After working out, I would take a handful of simple or sugary carbohydrate Swedish berries, sour patch kids, or gummi bears candy or eat my quick high glycemic hardcarb meal with some protein right after, as you want to speed your fast protein with the fast simple carbohydrate of starch or sugar to your muscle which is made up of water mainly thus restoring muscle glycogen. Days actively resting, not a quick high glycemic hardcarb meal or starchy or sugary carbohydrate to be seen, nothing but slow complex or fibrous carbohydrate type foods like whole grains, vegetables & fruits which keep you full all day long, making satiety king from sunrise to sunset into sleep! Finally, before retiring for the night & going to sleep, your last meal needs to hold you over for a nightly 17 hour or more of fast after the daily 7 hour or less of feast. So, a last meal of either a long & slow releasing casein micellar protein like Nordic skyr yoghourt or shake for steady supply of amino acids which stimulates muscle protein synthesis, limits muscle fibre breakdown & which fuels muscle recovery & growth, or a healthy or dietary unsaturated fats, being monos & polys high in good high density lipoprotein cholesterol & Omega 3-6-9s fatty acids such as vegetable oils like extra olive, nuts like almonds, seeds like flax & fish like salmon, which lower disease risk compared to foods high in saturated fat you must limit & foods high in trans fat you must avoid with its bad high density lipoprotein cholesterol too. Oki, so you are on your way on the fat loss journey, when you either hit a short term plateau, or you are further along onto your destination in long term maintaining when issues arise, know that anything in life that gives you results that are both suboptimal or minimal is usually both inefficient & ineffective, frankly said action is usually wasting your valuable time & thus your valuable dime. If you are suddenly not maximizing your optimal body recomposition & overall fat loss, forget your exercise or workout regimen as the culprit being that such changes usually leads to overtraining & burnout of the whole body, rather it might be your lack of proper nutrition slowing you down which needs to be now brought up to speed for a quicker switchup. Quickly, three nutritional gamechangers again that might go against societal conventional wisdom, easily turn the table on supposed “healthfood” staples dubbed “superfoods”, or even cultural built in events like high tea which everyone does but do not really know why. First & foremost, for your breakfast, not that really there is anything inherently wrong or bad about breakfast, however especially if you are fasting 17 hours & feasting 7 hours of the day, you must believe that four square, or 3 or 5 even 6 or 7 meals a day as some bodybuilders do, just depends on the nutritional dietary needs of the individual. However, skipping breakfast can be for some the single greatest fat loss nutrition fix they ever make in their whole lives, helping to massively take it onto the next level in terms of lowering their overall body fat percentages to numbers they have never seen before. If you think you can live without the absolutely crucial breakfast of champions keystone meal of the day, just try one day to go fullout hungry without eating anything but drinking lots of water, waking from sleep the next morning & you will realize you truly never were a breakfast king of all meals type person. Second & next, superfoods like shakes and snacks, not sure why these excellent inbetweens kind of peeve me, but I will hazard a guess that our highly convenienced “health conscious” community has now elevated these “superfoods” to “meal replacement eat to go” status when all they really need are real whole foods, good fish oil & a proper multivitamin, as this one is a topic potentially well too long needing a separate post, I will leave it at our need to get back to human adult bite, crunch & chew whole foods & not baby liquid foods that stop ones brain from knowing how much of what is going in before too much takes away our gains & satiety for goodness sake! Third & lastly, for your makefast, once you reset your hunger setpoint, you may never be hungry in the morning again, even prefer to eat later in the day, after noon hour for most & possible into the evening for a few others. When you do, your metabolic rate slightly improves, anabolic, not catabolic, action begins with your muscles, fatty acid metabolism is highly upregulated for hormonal & oxidation support & keeps improving with time as you become more experienced in fasting. A few hours without food does not completely shutdown your system, as muscle catabolism in the body cannot occur for up to 24 hours of fasting, which is actually impossible anyhow due to your steady supply of amino acids from that last sunset meal the day before as the more fibrous your whole food proteins ingested, the slower your absorption rate will go into an even longer time. Only after more than roughly three days without food does your metabolic rate begin to crash, negatively affected via downregulation of thyroid activity, when your breakfast with your primary feast then one should never expect your auxiliary feast to makefast should be your last forever. These protips should help kickstart your overall fat loss, from any possible short term plateau to long term maintaining, with a long enjoyable journey on your way to a very satisfying destination being a healthy & happy self ja! :3
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