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If you’re reading this article, you’re likely either a certified coach trained in the Diet Free Life methodology, an active client, or someone considering working with an accredited coach to learn the methodology. In any case, I want to introduce you to one of our fat-burning meal options, specifically designed for breakfast only.

Before we explore the Protein Fat Only (PFO) meal option, it’s important to understand that the Diet Free Life methodology promotes the balanced intake of all macronutrients, including protein, carbohydrates, and fats. However, there are strategic occasions where coaches recommend a specialized breakfast like the PFO meal to help minimize insulin secretion, naturally stimulate glucagon-like peptide-1 (GLP-1), a hormone that helps regulate appetite, and activate mTOR (mechanistic target of rapamycin), which plays a key role in protein synthesis and skeletal muscle health.

This meal focuses on high-quality protein and healthy fats, making it a powerful way to start your day feeling satisfied, focused, and metabolically supported. That said, it’s important to note that this meal is not recommended for everyone. It is simply an option, one that may be encouraged for certain clients based on their individual needs and goals, at the discretion of a certified coach.

Why a PFO Fat-Burning Meal Works: The Science Behind the Strategy

1. Minimize Insulin Secretion

When comparing macronutrients:

• • Fat stimulates little to no insulin release.
  • Protein triggers a modest insulin response.
  • Carbohydrates, especially refined and ultra-processed varieties, stimulate the most insulin release.

Insulin is a storage hormone. When insulin is elevated, the body is in a storage mode, and fat cells do not release stored fat to be used for energy. By keeping insulin levels low at breakfast with a PFO meal, your body stays in a fat-burning state.

2. Naturally Stimulate GLP-1

Glucagon-Like Peptide-1 (GLP-1) is a peptide, a hormone, and part of a group of metabolic messengers known as incretins. It is secreted in the intestines—primarily by L-cells—in response to nutrient intake.

GLP-1 plays several key roles:

• • Slows gastric emptying
  • Promotes satiety (feeling of fullness)
  • Enhances insulin sensitivity

Consuming protein and fat, as in a PFO meal, naturally boosts GLP-1 levels—without the need for synthetic GLP-1 drugs like Ozempic.

3. Activate mTOR and Trigger Protein Synthesis

To activate mTOR (mechanistic target of rapamycin)—a key regulator of muscle protein synthesis—the body requires approximately 2.5 to 3 grams of leucine.

Leucine is an essential amino acid, one of the building blocks of protein, and plays a critical role in turning on the muscle-building process at the cellular level. This leucine threshold is typically reached by consuming about 30 grams of high-quality protein in a single meal.

Meeting this threshold supports:

• • Muscle preservation
  • A higher metabolic rate
  • Healthy aging

Examples of PFO Meals

A Protein Fat Only (PFO) meal is built around high-quality protein and healthy fats, with little to no carbohydrate. The goal is to hit around 30 grams of protein (which delivers the necessary leucine to trigger mTOR) while minimizing insulin-stimulating foods.

Here are a few examples of PFO meals that meet these criteria:

• • 3–4 ounces of steak with two eggs (cooked how you like)
    This classic combo provides about 30 grams of protein with virtually no carbohydrates. It’s rich in leucine and healthy fats, making it a perfect PFO breakfast.
  • 2 whole eggs scrambled with 3 egg whites and 2 ounces of smoked salmon
    This nutrient-dense meal supports protein synthesis and offers heart-healthy omega-3 fats.
  • Protein shake with 1 scoop (30g) of whey protein isolate blended with 1 tablespoon almond butter and water or unsweetened almond milk
    Great for on-the-go. Just be sure the protein powder has minimal to no carbs.
  • 3–4 ounces of grilled chicken thighs cooked in olive oil with ½ avocado on the side
    A savory option that delivers high-quality protein and monounsaturated fats without the carb load.

The above examples are examples. Speak with your coach for options that would work specifically for you.

If You’re Interested in Going Deeper

If you’re interested in becoming a certified coach, feel free to email me at robert@dietfreelife.com or click here to schedule a call to learn more.

If you’d like to become a client and discover how the evidence-based, clinically proven Diet Free Life methodology can help you reach your goals, click here to schedule a free consultation.

Now, read on and discover the true power of food combining and the hormonal response to food.

References

1. 1. Holt, S. H., Brand-Miller, J. C., Petocz, P., & Farmakalidis, E. (1997). The insulin index of foods: The insulin demand generated by 1000-kJ portions of common foods. American Journal of Clinical Nutrition, 66(5), 1264–1276. https://doi.org/10.1093/ajcn/66.5.1264
   2. Layman, D. K., Anthony, T. G., Rasmussen, B. B., Adams, S. H., Lynch, C. J., Brinkworth, G. D., & Davis, T. A. (2009). Defining meal requirements for protein to optimize metabolic roles of amino acids. American Journal of Clinical Nutrition, 99(5), 1335S–1342S. https://doi.org/10.3945/ajcn.2009.073076
   3. Verdich, C., Flint, A., Gutzwiller, J. P., Näslund, E., Beglinger, C., Hellström, P. M., Long, S. J., Morgan, L. M., Holst, J. J., & Astrup, A. (2001). A meta-analysis of the effect of GLP-1 on appetite and energy intake in humans. American Journal of Clinical Nutrition, 74(5), 601–609. https://doi.org/10.1093/ajcn/74.5.601
   4. Kimball, S. R., & Jefferson, L. S. (2006). Signaling pathways and molecular mechanisms through which branched-chain amino acids mediate translational control of protein synthesis. Journal of Nutrition, 136(1 Suppl), 227S–231S. https://doi.org/10.1093/jn/136.1.227S
   5. Drucker, D. J. (2006). The biology of incretin hormones. Cell Metabolism, 3(3), 153–165. https://doi.org/10.1016/j.cmet.2006.01.004

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Robert Ferguson is a California- and Florida-based single father of two daughters, nutritionist, researcher, best-selling author, speaker, podcast and television host, health advisor, NAACP Image Award Nominee, creator of the Diet Free Life methodology, and Chief Nutrition Officer for iCoura Health. He also serves on the Presidential Task Force on Obesity for the National Medical Association and the Health and Product Advisory Board for Zinzino, Inc.

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