Step 3: Part 2: Recap
In Part 2: The Benefits – Put a Lid on the Sugar Cycle from Hell, we covered some decent insights.
The biggest takeaway? How Adding protein to your first meal can transform your health and fast-track you toward becoming a leaner, fitter, healthier version of yourself.
We also touched on how a structured fast could be the key to managing your hectic mornings, while pairing it with a balanced, nutrient-dense diet full of whole grains, protein, fibre, beans, legumes, nuts and veggies.
And finally, we explored how getting rid of sugar and UPF can improve your insulin sensitivity, big time. Steering you away from life-threatening diseases and toward a body that burns fat like a machine—literally eating body fat for breakfast.
What Does Adding Protein to Your First Meal Look Like?
Here’s my go-to: every single week day.
Protein & Peanut Butter Protein Shake
Here's How To Make it
On The Weekends, Or If I’ve Got The Time During The Week, Here’s My Go To.
Soft Boiled Eggs, Avocado and Sourdough Toast
Here's How To Make it
All you have to do is boil eggs for 6 mins, cool for 3 in cold water, and thats all the cooking skills you need. If you’re in an office, work you'll have a kitchen to do this if you've got the time.
Why these meals.
Because both set me up for steady energy, sharper focus, and zero cravings.
It’s like rocket fuel for my day.
Want some more ideas for protein-packed options you can add to your first meal:
Full Disclosure From Me...
Full disclosure, I’m not a big chicken, turkey or red meat eater anymore, I’ll eat fish a few days a week and red meat maybe once a every other month if I’m out.
I made a conscious choice to move away from animal meats and towards a plant based diet, high in whole grains, vegetables, beans, lentils, split peas, chickpeas, fruits and nuts about the time my lad was born in Feb 2024.
It’s for health reasons, to be honest mate—because the meat industry worldwide is in an absolute mess.
The rubbish they pump into animals, the hormones, antibiotics, and all kinds of dodgy feed, it all ends up on your plate and in your body, and that’s where the real damage starts.
But you do you mate, if meat is always going to be on your plate, crack on. All you'll ever get from me is my reasons, never a persuasive argument for you to do the same.
Why I Moved Away from Eating Meat Every Day
And Why You Might Want to Think About It Too
The Story
If you're serious about losing weight, protecting your health, and living longer, then what’s on your plate matters more than you think. This article breaks down the hidden risks of too much meat—from heart disease and obesity to brain health and longevity—so you can make informed choices that actually serve you.
No guilt, no preaching—just straight-up facts to help you build a diet that supports your physical health, mental clarity, and long-term well-being. Give it a read—you might rethink what’s for dinner.
The Problem
Overloading on meat—especially processed meats—is a ticking time bomb for your heart, metabolism, and brain health. It raises your risk of heart disease, obesity, diabetes, and even cognitive decline. Too much meat can leave you feeling sluggish, bloated, and constantly battling energy crashes. Long term? It’s cutting years off your life.
The Takeaway: Protein In the Morning, You Warming To the Idea?
If you’re reading this wanting to improve your health, waistline, mental health, energy levels and reduce your risk of some pretty shitty diseases then habit change around your first meal is something to have a serious think about.
“We cannot solve an issue with the same thinking and habits that created the issue.”
Change isn’t easy; I understand this more than most mate.
There's 10 Steps in this course, and if you want to make a real and lasting difference, re-assessing what you eat for your first meal is a habit change that’s going to have a monumental impact.
When I introduce this change to meal one with my clients, the issue that comes up most often, is having the time to cook, which is a valid point.
So, here's four ways which you can sort that today:
- Cook your meal the night before
- Use a simple (low effort) meal like my go-to meal 1 and 2
- Get out of bed 30 minutes earlier to prepare your meal. Don’t want to miss sleep? Go the bed earlier (step 8)
- Introduce your new habit for the first time at the weekend when you have more time on your hands
Please mate, don't carry on compromising your health and wellbeing for the convenience of UPF, high sugar, low protein meals because you don’t think you have the time to get your first meal boxed off each day.
If something is a priority, then you’ll always find a solution and make the time for it.
Thank you for getting to todays lesson, it was a long one, but I hope you have found value in it.
Two things left today, fist is to have a look at your Action Task 4, tomorrows lesson and then to get your quiz boxed off.
Action Task #4
Add a portion of protein to your first meal
Every day, make sure to get to get your task boxed off on your task sheet. You’ll find the link to the digital version using the Notion App at the top of each “Action Task” section (like the one above). If you missed downloading your task sheet in the intro section, no worries—click the link above to grab it. When you go to access the task sheet, just click request access and then i'll accept that my end by the end of the same day and boom, you're in.
Tomorrow's Lesson: Step 5 – Does Eating Fat Help You Lose Weight?
In Step 5, we’re diving into the power of quality dietary fats.
Tomorrow, we’ll break down why these fats aren’t the enemy—they’re actually essential for managing your blood sugar, the role they play in building muscle, dropping body fat and most important, improving your overall health, even helping you to get healthier as you get older.
Get ready to learn how the right fats can fuel your body, support hormone balance, and keep your energy steady throughout the day.
See you there!